Vaughn shoulder remedials and warm up.
Today we have some gems from US National and Olympic weightlifter Chad Vaughn. These are some of his maintenance routines aimed at (p)rehab and building the functional mobility to snatch, clean and jerk massive amounts of weight.
You need
1) a light weight. A hammer would be heavy for most), a jug with a little bit of water will allow you to adjust weight
2) something straight you can lift with even distribution : good examples would be a pvc pipe, broom stick or barbell.
WOD:
– Front Raise (Demo https://www.youtube.com/watch?v=gEpQwgX6MMI ) – 1 set x 15/arm
– Laying Wiper (Demo https://www.youtube.com/watch?v=vVV0-VSDFSQ )- 1 set x 15/arm
– Overhead Mobility Drill (Demo https://www.youtube.com/watch?v=PgAmp5MTK90) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
– ARE Squats (Demo https://www.youtube.com/watch?v=CJ2d9Zqq7sE) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level (usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
– Overhead Mobility Drill – 1 round
– ARE Squats – 1 round
– Overhead Mobility Drill – 1 round
– Front Raise (Demo https://www.youtube.com/watch?v=gEpQwgX6MMI ) – 1 set x 15/arm
– Laying Wiper (Demo https://www.youtube.com/watch?v=vVV0-VSDFSQ )- 1 set x 15/arm
WOD:
21-15-9
Jump Squats/Goblet squats/Air Squats
Chair Dips
Sit ups