1-31, 2-2

Power snatch 75/3 x 3
Snatch 85/2 90/1, 95/1, 100/1 105/1 110 - missed 3 times

Got up to my best competition lift with no real rest so I feel pretty good. 110 was pretty close

Sn. Pull. Bel. Kn 100/3 105/3 110/3
Drop Sn. 70/2 80/2 90/2
Good Morning 110, 110, 120
B. Squat 107/3 125/3 165/3 x 3, 165/2+fail

After this I worked on pulls and snatches with Mike for technique and flexibility. I can get into the proper deep squat snatch when the weight forces me into it and I still can't quite get into a proper snatch or clean starting position due to adductor/hamstring inflexibility (mostly adductor). When the weight forces me into the right position, though, I basically end up pulling my groin, making it nearly impossible for me to squat and even do pulls for several days, which hampered my next workout. I emailed Mike Burgener about it and he forwarded it to a physical therapist. I attached what she said at the end.


Power clean 85/5 100/1+1 x 4
Power clean and jerk 105/2+2 x 2
Jerk (couldn't do cleans because my groin was so sore) 117/1 x 3 120/1 x 2
Cl Pull Bel Kn. 120/3 x 2 132/2 couldn't do more because groin hurt like a bitch
BTN Press 60 - 3,2,1
The only redeeming quality of this workout is that I pressed 60kg again and thus felt like less of a pussy. I guess it's good taht I jerked 120 without any problems either.

Here's what the PT said:
Jacob,
I would recommend that you seriously work on light, and then progressively heavier OH squats and snatch g DLs with perfect position. You need to be able to sit, bodyweight first, in that good bottom position; and then you need to be able to move into and out of it--with progressively heavier weight, and then at more dynamic speeds. If you continue just to let the weight crush you into that position, you could really do a number on your adductors. Which is what sounds like is starting to happen.You also need to make sure you are squatting with the same good, low technique that is required in your snatches. Need to create mobility in the groin, hammies and maybe hip flexors and quads--hard to tell from here. Lots of leg swings, some lateral and forward lunges, maybe some roational work in standing, combined with lots of bodyweight sits in that good position. I would have Coach B watch your squatting and pulling positions and see how they jive with your bottom positions in the snatch. Also let him know what assistance work you are doing and what kind of warmup prep you are doing. Sounds like you might need to do more. You can also drill with power snatches and ride it down and up, with perfect form--work from bottom up with pain-free pulls, DLs and OHS and then from top down with catching snatches high and riding them down. I'd let those adductors become pain free and not worry so much about max snatch weight. The hips need mobility and strength in that range if you are going to full snatch. Just might have to take it a little more slowly and let your body accomodate to the movement.That help?

So my question is, how do I get more flexible and not lose any strength? I've done stuff like this before but then I backslide in my strength which kinda defeats the purpose...