Workout of the Day
A.
Three sets, not for time, of:
Rope Climb x 3 ascents (15′)
Toes to Bar x 12-15 reps
B.
Four sets of:
Sots Press x 3-4 reps
Rest as needed
If these are not getting easier for you, I would like for you to HONESTLY assess whether you are diligently tending to your mobility work. If the answer is no, find your way over to www.mobilitywod.com and get to work. Search “thoracic,” “shoulder,” and “overhead” – that should provide a good starting point. I am not programming these to make you strong – we’re doing that with other movements; I am asking you to do these because the results (and complaints) that you post give me a good sense for whether you will be able to handle heavy loads and/or high volume overhead.
C.
Jerk
Build to a heavy single in 10-15 minutes
Let your body be your guide as to what constitutes “heavy.”
D.
Three rounds for time of:
15 Chest-to-Bar Pull-Ups
20 Ring Dips
May 18, 2012 Competition Program
May 25, 2012 Competition Program
A.done
B.done ( empty bar)
C.70-105kg
D.6.14 min
Hey CJ, how is the sots press an indication of being able to handle volume/ heavy loads? This is purely an educational question I’m not questioning your comment. I just like to know things
It tells me a bit about your positioning. If you have restrictions – limited mobility – in your thoracic spine and shoulders, it means you are going to be working much harder than necessary when going overhead. Your body will find a workaround, but it will often mean an overextended position (compensating with excessive lumbar extension) or just muscling through the poor mobility. Either way, you’ll be less efficient and ultimately, weaker.
By way of example, try doing a scapular wall slide. If it seems difficult to reach full extension, that’s a good indication that you’re losing power overhead because you’re fighting against your own poor positioning. If you notice excessive lumbar curve in order to maintain all points of contact with your t-spine and arms, imagine how that might work against you when you’re putting more than 300 lbs overhead.
So, yes, poor mobility is going to cause plenty of problems with push press, jerk, etc…, not just snatch and/or overhead squat. Sots press is just a helpful diagnostic tool that can be used for online athletes that I cannot see and assess in person.
Thanks CJ, will start implementing more thoracic and shoulder mobility. Even though I’m 160#, I feel like my 250# jerk, 190# snatch should be more. This probably has 90% to do with it
Is it just because the lack of mobility will cause issues going overhead? Or is it other reasons? Thanks!
Mobility, along with practicing to stay solid in the bottom of an overhead squat.
This tension will help with sticking heavy weight in the bottom of the snatch, and being able to control it while standing up.
Ohhh ok thanks Link. I was thinking CJ meant more along the lines of causing problems going overhead with the jerk/push press.
A.
Done
Sub’d Fingerboard work for Rope Climbs (No rope at Climbing gym)
B.
25kgx4, 27.5kgx4, 30kgx4, 40kgx2
All sets were PR. Basically running forward with this!
C.
Up to 90kg.
Missed 95kg twice. Mental. (PR is 92.5)
D.
6:02
Rough today. But great.
A: Only 2 rounds, had to fit everything today into my lunch hour.
B: 4 sets of 4 with a 45lbs barbell.
C: Behind the neck for a nuetral wrist. Worked up to 295, felt great so I jumped up to 325 for one last attempt, but not quite ready for that weight yet.
D: 5:28, those ring dips were brutal after all the push-ups yesterday.
A. Done
B. 35-35-45-55
C. Worked up to 240. Not a PR but it’s been a while since I’ve hit a heavy jerk.
D. 3:59 rx
A.
30 Double Unders
12 Toes to Bar
Can’t climb ropes in my gym.
B.
4x 20 kg (bar) -> warm-up
3x 30 kg
3x 30 kg
4x 30 kg
4x 40 kg
C.
60 kg v
70 kg v
80 kg v
90 kg v
100 kg xv
D. 5″41′
E. On my own:
3 rounds for quality/technique:
5 reps Hang Snatch @ 60 kg (fast!)
B) physically impossible to put my body into that position due to lordosis/ kyphosis…best of both worlds haha. Just did some snatch tekkers
C) hit 115kg pretty comfortably
D) 4:05 ring dips sucked!
A: Done
B: 3 sets with a 45lb bar
C: Did 3X1 at 245 (90% of my 1RM)
D: 10:56 – First time using the butterfly for C2B. Couldn’t string too many together, but I’m starting to get more comfortable with it. Had nothing for the dips.
A. Done. Toes to bar all unbroken
B. 75 x 4, 80×3, 85×3, 85×3
C. 205 lbs.
D. 4:48 My kip on the ring dips was really working for me today. got 10 or so ring dips unbroken each round and then finished up the rest in a few short sets.
I really like the Sots Press, although it is tough. I have been sliding on my mobility work related to my own overhead tightness issues. I have felt over-extended when doing heavy jerks lately, which has been holding me back on weight.
Kinda curious what a decent weight would be as a goal to work up to with good form?
John, I wouldn’t use load as your metric of success in Sots Press. You certainly could, and it wouldn’t be wrong to do so, but all I want to know is that they are getting easier. I am not aware of any kind of good baseline numbers or standards as to what you should be able Sots Press, but I do know that they feel a heck of a lot easier if I have been mobilizing, and when they feel easier, I feel more comfortable overhead. So, focus on whether you feel free and easy as you’re pressing, or whether you feel restricted. If you feel restricted (regardless of the load), note that you better be more diligent with your mobility work.
Thanks for the response. They definitely are a little easier, and I feel less like I almost ‘drop’ the weight on the way down (vs. lowering it under full control) than I did the first time you programmed. Still needs work though (mob, mob, mob).
A)
Done. Continuing to work on my rope skills. Descending is my challenge also.
B)
Done. This got a lot better!
45/50/50/50
C)
135/185/205/235f/235 PR!!!
D) 6:16
A.
Done. Felt good!
B.
45, 65, 75, 85×4. I do feel like they’re getting easier (more controlled).
C.
135, 185, 225, 245. Felt like I could’ve gone heavier, but listening to my body I decided not to.
D.
6:25
A. x3
3x rope climb 15′
12x Evil wheel 90% rom
B.
to 45#, Killed shoulders. Really weird, can lift it easy but could not return to rack on shoulders. No mobility for shoulders as I’ve been focusing on calves.
C.
PushJerk to 185#
D.
3 sets max reps
10/7/7
11/7/6
Body felt cricklely today so backed off a bit. Shoulders/spine especially.
A. Complete, all unbroken.
B. 2×4 @ 65, 2×3 @ 75 (much better since 15# 3 weeks ago)
C. 255 (felt great), 265 fail (locked out, but heavy, new territory for me)
D. 9:49 Feeling yesterday here.
A. Done (felt good to climb a rope again)
B. Sotts Press: 4 x 4 35lbs, 45lbs, 45lbs, 45lbs, 65lbs
C. Jerk: 70Kg x 3, 90kg x 2, 100kg x 1, 110kg miss, 110kg x 1, three misses at 120kg. A little rusty.
D. 8:02
A. Done (Had to sub rope climbs for some towel pushups since we have no rope where I’m at)
B. Sots Press
4×3 @ 65, 70, 70, 70
C. Jerk: 130 lbs (10 lbs below PR) It was kind of disappointing but I think it has been a little while since I’ve done Jerks..I’ve somehow managed to miss the parts where Jerks are programmed. Defiantly something for me to work on.
D. 16:02 1st Round Rx’d, second and third had a little bit of help with a band. Ring dips are a definite weakness of mine.
A) complete
it was hard
B) set 1)40kg 4reps
set 2)45kg 4reps
set 3)46kg 3reps
set 4)47kg 3reps
C)60kg/70kg/80kg/90/kg/95kg-fail/95kg-success/100kg-fail/100kg-fail/100kg-success!
9 attempts in 17 mins.last time i tried jerk i was at 90kg so today i was a lot better
D)4:25
felt very strong today
have a good night everyone
A)Had to modify due to the number of people did:
5 rounds
1 Rope Climb
5 Toes to Bar
B)Sots press is very hard but getting better through mobility work
PVC X 4
15# X 4
15# X 4
35# X 4
C)95#, 135#, 155#, 175#(fail), 165#(fail)
This is 20# below my current PR but I am having AC Joint issues so overhead feels uncomfortable
D) Had to sub due to the AC Joint Pain. I did:
5 Rounds
15 High Pulls 65#
15 GHD Sit ups
4:36
A. Done
B. 65/85/95/95…my shoulders are not flexible
C. 245# PR
D. 7.00