Back on the clock
Today we’ll drill the snatch deadlift in EMOM fashion. Â While I’m linking Catalyst Athletics’ description and video demo of the movement below, I’m including an excerpt here so we’re all on the same page:
ExecutionSet your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.ÂNotesThere is no set speed for the snatch deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.
There’s more where that came from, but if you take nothing else from thsi, remember that this is a drill for the snatch and we’re not looking for anywhere near the same loading as we would for a conventional deadlift.
STR:
EMOM 10
WOD:
Every 2:00 for 8 Rounds:
5 burpees
100m Sprint
2 Rope Ascents
Apologies to the 530! I gave this one to you at my original programming of 12 push-ups per round…
STR: 175#
WOD: Ohhhh I see… With 12 pushups instead of 5 burpees per round, slowest/fastest was 0:56/DNF. What we have here, folks, is a failure to scale. Once I hit failure on the pushups on maybe the third round it was all downhill from there, even scaling to a 20″ box on the later rounds.
STR: 85#
WOD: 1 round w/ 2 rope climbs – 1:14 , fastest round w/ 1 rope climb – 1:08
STR: 75#
WOD: fastest/slowest was 1:00/1:05 @ 1 wall climb/round
*rope climb. Good lord.
STR: 95#
WOD: Fastest :50, slowest :54. All rounds @ 1 rope climb