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New in the forum and writing from
Spain (apologies for my English).
Love to see all the help and knowledge in the
site!! Thanks to everyone.
I am 35, 178 cms tall and 70 kilograms. I am in
a decent good shape and love Crossfit (which I have been doing for almost a
I used to be very competitive at canoeing.
Practised it from 10 to 18 years old and won several championships. Calm waters
and K1 mainly.
I have red, Supple leopard and deskbound so I
have some idea about mobilisation technics.
I also follow mobility WOD recovery. I do +30
minutes of mobilisation at least 4 days a week (some weeks even 6 days).
OK, enough background. Let’s get to it:
Mi front rack sucks. To a limit I cannot tell
you… But please figure: due to its limitation, I almost can snatch what I can
clean… ☹. I can
not lift my elbow any close to parallel and cannot separate my hand to catch
the bar from farther than my shoulders. In fact, I cannot make the bar rest in
my shoulders so I have to basically hang de bar…
If I have to do heavy front squat, I do a
variation of zombie with my arms crossed. Real problems are cleans, thursters,
clusters… You name it.
As I have said, I am 100% committed to improve
it and I am doing a lot of mobility at home prior to go to bed.
I am doing basically all exercises listed in
page 454 of becoming a supple leopard for addressing front rack issues and some
Have to say that I am not seeing much progress even
if 2/3 months have elapsed…
And my questions are:
Thank you very much in advance for your help
and comments. Much appreciated.