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I seem to be making progress in getting deeper in the overhead squat/snatch. The Sots work and paleochairs are very helpful. As you notice from my previous post I looked very inefficient in getting under the bar. Now i am getting deeper and my knees are tracking over my feet. As well, my stance in more narrow. So I can feel glute engagement. Still I have a long way to go. But hey, this is only day 3 of mobility work.
Today, after working on mobility...
Over Head Squat... 6 sets of 2 reps upto 70%.
Front Squat... 5 sets of 3 upto 70 %.
The Airdyne... 60 seconds all out, 2 minute recovery x 4.