Friday, December 11, 2009

snatch practice
1-1-1-1-1
d-lift 2x bdy wt/muscle ups
5/5, 4/4, 3/3, 2/2, 1/1,
for time

4 comments:

  1. 155#
    4:07
    This was truly my second snatch wod. I've trained this movement two other times in a formal setting about two years ago. I didn't like it and never did it again. I've since learned about its value and have endeavored to create a solid foundation. Is it possible to learn such a complex movement without any formal training? I say definitely and plan on proving it. I think the secret will be knowing when to say when or keeping the weight at form-limited amounts.
    The second wod was designed to take the up out of the muscle up. I refuse to train this movement without being at a disadvantage or partially or wholly fatigued. By doing so I'm required to generate more power and efficiency. Stand by for more muscle ups this week. The cooker is on and the wods are brewing.

    ReplyDelete
  2. forgot, bdy wt 200.8
    weight lifted 405#

    ReplyDelete
  3. The only "formal" snatch instruction I've received is from Russ. With added effort, in the form of PVC work and reviewing video, I've become competent enough to perform the movement safely and efficiently with heavy load. However, I don't advocate heavy squat snatches integrated into timed workouts. Not that I haven't done it, but there's just too much to screw up. The lift requires complete concentration from setup to finish. When integrated in a timed or scored WOD, I find myself trying to move through the lift progression too quickly. Simply put, I don't apply the necessary focus, because (as always) I'm concerned with the clock. This practice doesn't provide enhanced ability to execute the movement correctly. Rather, it just supports poor form and bad habits. Bottom line, if you can't power snatch the weight repetitively, it's too heavy for application in a metcon. Thoughts?

    ReplyDelete
  4. I agree completely and this is why I only utilize it in a one rep effort. It takes a different mental approach, i.e. nueromuscular facilitation and focused visualization. Even light weight is inappropriate for timed wods due to the altered form, increased fatigue, and ultimate bad habits that become fused in your psyche. This an enormous topic and should definitely be discussed so as to find the most timed wod-appropriate movements. Certain movements require a lower rep range while others, due to a variety of factors, can be done til failure pretty safely. Furthermore, the return on doing a one rep thruster is what? The examples are numerous. This theme should drive most programming and/or be able to be defended. I don't think enough attention is given to programming yet. Time will only tell. In the meantime we should endeavor to explore it in such a way that only the most productive patterns survive the experiment.

    ReplyDelete