My biggest weakness is anything overhead: jerk, shoulder press, HSPU... It has a lot to do with my lack of full elbow extension, but I think it also has to do with my shoulder mobility. Today, we were supposed to work on a clean complex with hang squat cleans, push jerks and front squats. I was quickly reminded of how bad my overhead stability is. i think my weakness is based on my inability to get under the bar with shoulder internal rotation at full shoulder flexed position. This means I catch the jerk out in front of my head, in a very unstable position. I managed 155 x2, but it wasn't pretty. I backed off to 135 for 3x5 PJ, then Peter and I worked with an empty bar and a SP from the back rack with work on forcing my head through and fighting for full range.
This new exercise felt really tight on the back of the joint capsule. I don't know if that is something that can improve, but I am going to try it regularly. If I can get that sholder position, I should see improvements on snatch, OHS, and a ton of other overhead things.
Then we did a 2k row for time at 7:00. I was so close to sub 7, but I started a tad too fast. Next time, I want 6:50. I am getting more comfortable with sprint rowing and adjusting my stroke for shorter distances and more power.
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