event specific lifts

I will just address the stones, although I am sure there will be a lot of overlap.  In no particular order:

- Hang Snatch with a minimal dip at the catch or using a quick split, but any dynamic pull done properly is good.  High pulls focussing on good extension and pulling UP to the middle of one's chest are an excellent alternative.

- Squats - ideally back squats to a few inches above parallel (90 degree knee angle) and/or front squats to just below parallel.  Full squats are great during the first half of the training year.  Use of the Safety Squat Bar is certainly an option.

- Jerks (ideally behind neck, but in front is much safer for the shoulders) and/or push presses (ideally behind neck but in front is much safer)

- Some form of bench press done fairly dynamically, at least on the concentric phase, especially during the competitive season.  I prefer a low incline and use either a medium grip or dumbells.

 

my best 42 wob of 17-6(18-2 in practice) was obtained the way Roy taught me(STANDING MAN!!!!)but was when I was Od'ing on a steady diet of Coach mac 3-5 postion cleans all 67-72% of 1rm(just checked the training logs) or a nice lift of pull..pull..snatch(snatch grip from 3 hang postions)

Thanks