FMS OHS Result

Mobility
Ankles, Knees, Hips, Shoulders and Wrists

Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10


Session
M Press - 5 @ 30, 4 @ 40, 3 @ 45, 2 @ 50, 1 @ 55kgs
Push press - 5 @ 40, 4 @ 50, 3 @ 55, 2 @ 60, 2 x 1 @ 65kgs
Dips for Jerks - 5 x 3 working up to 75kgs
Split Jerks - 3 @ 50, 3 @ 55, 2 @ 60, 2 @ 65, 1 @ 70, 1 @ 75kgs (missed)
Deadlift - 5 @ 90, 3 @ 110, 3 @ 120, 2 @ 130, 2 @ 140, 1 @ 150kgs

Stretches

Comments: Felt good this session. Did a whole lot of work on the shoulders but far from feeling tired (as I write this) they feel great with no aches or pains. The only exercise to cause me any trouble today was the Dips for the Jerk. Dip, drive the weight up to around eye level and catch. Helps jerks and also getting used to catching weights in the clean (I think). I found they jarred my elbows a bit to start but I got into the spirit of the exercise and they were grand to finish.

Was rocking through the Jerks and really thought I'd nail 80kgs today. But when it came to the crunch the psychological switch was flipped and I missed 75 twice. There is no reason why I shouldn't be getting these weights but sometimes you just have to let the mind catch up with the idea of it.

Best deadlift in a while - man it felt heavy. But the form was good and I was feeling it a lot in the hamstrings.

Watched a Dan John video yesterday (cheers Paul) and was messing around trying some of the squat progressions to the Oly Lifts. After a few of these I tried an OHS without any heel lift - then I went into the doorway to try the FMS OHS test . Couldn't believe it when I did it!! This is a big step forward towards a squat snatch, I'll be practicing these light on my own now.