I am having a problem getting more than one heavy workout in per week.
For example, if I snatch heavy on Monday I am not able to snatch or clean and jerk the rest of the week with any significant weight. My best lifts are 120/155, so if work up to a 110 or 115 snatch on Mon. I am never able to snatch over 100 or clean and jerk over 110 or so.
The problem is in my shoulders, they get somewhat painful (scale of 1-10: about a 5 or 6) but they also feel very weak.
I am only 27 years old, and I practice self massage on the shoulders, cold pools, and foam rolling.
Is there any exercise I can do to gradually build up my shoulder strength so I can eventually perform 2-3 heavy olympic workouts in a week?
i would do only singles and personally i would use a saturday or friday for a snatch cln and jerk day....make that day your heavier day. make monday a light day... work up to 70% or so and only do singles up to how you feel but lets say no more than 80% or so...but do several singles...i.e. 10 or so. then on wed or the 2nd workout....work up to 80-85% for singles but only do 5 or so..then work down to a lesser % if you want more reps....then of course on saturday. the shoulder are hurt???? why are they painful?? rotator cuff tears??? strains??? how about time off from overhead and only do pulls and sqts and core work???
hpe this helps. do not hesitate to call me if i can help: 760-535-1835 is my cell.