C’ville Strength Workout: Saturday 12/1

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.

7 thoughts on “C’ville Strength Workout: Saturday 12/1

    • Wow- just compared this to my weights from a month ago, and they’re so much better! Almost doubled the weight for tall and hang snatch! I’m learning so much!

  1. Tall snatch 3×3 @ 40 KG

    High-hang snatch 5×3 @ 50 KG (Finally snatching again without debilitating thumb/wrist pain, thanks Eliz & Jon for all of your help!)

    Sotts Press 10x2per arm @ 8#

  2. tall snatch: 65#
    high hang snatch: 75#
    (Focus on keeping knees out-my new mantra)
    chin ups-some with bb
    sotts press=awesomeness!

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