Help me with my OL programming
I met with Bryan Neese, USAW sports performance coach, and former WSM competitor, this week. We had a really productive session going over the OL, pointing out weaknesses and cleaning up technique.
Overally, he found my biggest problems to be:
-Receiving position too far back (likely due to swinging bar on 2nd pull). Need to retrain NM pathways to receive bar with biceps in line with ear.
-Recommended 2 days a week of Snatch grip BS + Sotts press 1-3 reps X 3-5 sets
-Also recommeded 1 day a week of "Snatch squat" (basically OHS with fast drop, bounce, and rise) 1-3 reps X 3-5 sets
-Better acceleration/speed with second pull; snatch pulls and power snatch once a week
-Donkey kick with lighter weights; need to get up on toes
-Better acceleration/speed with second pull; clean pulls and power cleans once a week
-Need wider split with front shin vertical; set up Murray cross on platform
Current lifts @ 180 are as follows:
My goals are BW snatch and > 100kg C&J this year. I'd love to get into a masters meet at some point this year as well.
At 38, married w/kids, and a shift-working ER doc, my recovery is obviously not that of a 20 year old. Four good days of training/week are about all I can get in. Bryan swears by the Queensland Weigthlifting Association intermediate program, but appears to be too much volume for my age/recovery. I was considering Greg's beginners template (from his book) with some minor treaks:
Mon: PC & Jerk, Snatch, BS + Sotts press, Pull-ups
Tues: BS, SGDL, PP
Thurs: Power Snatch, C&J, BS + Sotts press, BB rows
Fri: Snatch squat, FS, Clean pulls
Mon: Snatch, PC & Jerk, BS + Sotts press, Pull-ups
Tues: FS, Clean DL, Snatch PP
Thurs: C&J, Power Snatch, BS + Sotts press, BB rows
Fri: Snatch squat, BS, Snatch pulls
Conditioning work will be done depending on rest/recovery/nutrition, and will be limited to CA WOD-style (i.e., short). Eating will be mostly "eyeball" paleo. A back-off week will be thrown in occasionally as schedule/recovery dictates.
I'd love to hear any suggestions/criticisms. Thanks in advance for your input.