Yesterday’s 2012 USAW American Open lifting (B sessions). The entire meet continues all weekend in Palm Springs, CA (along with the Outlaw Open). There is a wonderful surprise for the -63kg girl who lifts at 4:24:00 following her lift (trust me, watch it). Today’s (and tomorrow’s) live feed can be found here .
- tall snatch (find a good working weight, focus on high elbows and fast turnover) 3×3
- high hang snatch (@110-115% of tall snatch weight) 5×3
- Sotts Press (light dumbbell) 10×2 (emphasize external rotation)
- pull-ups 3×10
- barbell roll outs 3x max reps
Compare to November 7’s strength session.
Finally, a little light reading on the importance of external rotation.