Want a perfect snatch???
Then you need to do more mobility! Okay, yes, you need to do a few other things too, but until you can get into an full overhead squat, those dreams of a perfect snatch aren't going to happen. Mobility is quite possibly one of the most important things you can work on in order to improve performance and strength, yet it seems to take a backseat to other parts of the fitness routine. To increase strength and overall performance there needs to be an improvement in the bodies ability to perform the movement. To accomplish this, mobility or flexibility exercises should be performed on a regular basis. According to the American College of Sports Medicine, flexibility exercises should be performed at least 2-3 days each week or more depending on how much activity is done.
Starting on Sunday, March 29th we'll be posting a weekly mobility exercise that can be performed either at home or the gym pre/post workout. These movements will help you improve your flexibility and get you closer to that perfect snatch.
This weeks mobility is my personal favorite:
The couch stretch.
This stretch will improve hip extension and is especially good for those that spend a lot of time sitting during their day to day job.
Goal time to spend in this stretch should be 1-2 minutes per leg 3-4 times per week.
Workout for 03.29.15
Open Workout 15.5
27-21-15-9 reps for time of: Row (calories)
Men 95#/ Women 65#
12min to est 1 RM power snatch then 3x5 @ 75%
12min to est 1 RM power clean then 3x5 @75%