Snatch work

Nick | 03/02/2014 | 4

As important as effort is towards making our training useful, having the right approach to our programming makes all the difference.  Here are some notes on how to maximize today’s programming:

Our snatch pulls should be no heavier than 110% of their snatch, but maybe lighter.  Goals here are to keep a steady back angle from the floor to the hang, and to hit the hang and high hand positions on the way up and to time the shoulder shrug after the legs finish firing into extension.  Arms should not bend at all during this lift.  This is all about timing – the explosiveness is secondary to hitting all of the correct positions.  It should be considered a drill or a “skill” rather than a strength.

Scaling for muscle ups today will be chest to bar pullups (to rings can be a great option!) and then a 2 second hold in ring support per rep at the end of each round.  For instance, in the round of 9, after the 9 pullups you should hold some type of ring support for 18 seconds.  This can be full support or in a plank on the rings. but the choice should be based on which option will allow you to keep your shoulders externally rotated (thumbs pointed out), still have an active wrist and locked out elbows.  Having a solid ring support will go a long way towards building function on the rings in general.

Scaling for the snatches should prioritize the squat, especially if you feel like you can power snatch more than you can squat snatch.  Attack your weakness rather than encourage unbalanced abilities.  Bring the intensity once you have your mind in the right place and you’ll maximize your time in the gym today.

Skill:

Snatch Pulls – watch the video!!!
3-3-3-3-3

WOD:

Amanda
9-7-5

Muscle ups
Squat Snatch (135/95)

*See above for scaling and general approach!