Mar 31, 2013

Monday 04.01.13

Snatch 1-1-1-1-1-1-1
Front squat 2-2-2-2-2


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Coach's Notes. 

Compare your snatch to 03.05.13, use your front squat 5x3 on 02.04.13 for reference. Warm up well (remember your Burgener Warmup) and use weights of 80-85% of your 1 RM for your working sets.  If it feels right, attempt a new 1 rep max.

Should I be doing power or squat/full snatches, you ask?  Here's a pretty strong opinion from Outlaw and Glenn Pendlay in favor of the latter.  What enables a monster snatch?  The answer is at about :37 in the video below.  The second pull only gets the bar about chest high...Vaughn's ability to drop under and receive the bar in a deep squat and powerful overhead position is what makes it possible to complete the lift.

Trainers, make it happen today.  Be generous with your time, organize some ad-hoc instructional sessions, and coach beginners through warmup and technique.  Provide feedback on form at low weights, some mobility drills for improving position, and ideas for scaling approaches to today's workout.  Recommend watching the first vid below for your own benefit, and to recall some key concepts to pass on to others.


Training Videos.
  • "Teaching the Snatch" - with Josh Everett.  Solid intro for everyone, great review for trainers.
  • "Snatch at 285#" - recent CFHQ vid featuring Chad Vaughn.  Amazing slo-mo capture of some pretty solid form.
  • "Front Squat: Good and Bad" - old HQ vid that gives a good refresher of the basics (turn down the speakers)

8 comments:

Ross said...

IMCF SD Det

Felt tight and weak this am, that is what I get for a lazy Easter Day with family..

Snatches,
135, 135, ,145, 145, 155, 155 all squat snatches then 165, 165 muscle snatch

Front Squat
185, 225, 245, 255, 265

Andy said...

ADMIN -- early birds, help the cause and get the WOD posted on the whiteboard first thing in the AM!

Snatch - Worked to 165 (PR) and had a few near misses at 170 before deciding I was reinforcing sub-par technique. Closer to 1xBW goal...
FS: 2 x 185/195/205/215/225. Real happy since my 1RM PR is 235.

Did not do a great job coaching. Crunched for time, and did not dedicate enough time to working with one guy. Also had a first timer show today, and think she was bewildered by today's WOD. Was not the 3-2-1, go metcon she was expecting. Hoping to get her to link up for another go tomorrow.

Sadr City King said...

snatch-185 lbs, GTG
FS incresed 10 lbs from my preivous experieince. maxed out at 190 lbs. Andy Ill remeember to post the workout on the board, can't assume someone else will do it. Charles

Jodie Kunkel said...

Snatches:
5x65 for warm-up.
75, 80, 5x85. Tried one at 90, but just didn't have it. I improved by 10lbs and in comfort since the last time. Front squats: 2x85, 2x90, 2x95, 2x100, 2x105. I think I could have done more, but I was clean this from the ground.

Jake78 said...

PRed my snatch at 135, upped it by 5lbs. Gotta get better in the overhead squat.

My 1RX for FS is 250, went 225x3 then 230, then 240. I think my 1RX for FS has gone up!

Sincerely,
Jake

Russ Ames said...

Paul K. and me:
Snatches at 105, up from 95 last time. Got 115 up, but failed to hold it.

FS at 165-165-185-185-165...also up from last time. Possible PR....gotta check

Forgot to input games WOD Sunday....booooooooo!

Matt B. said...

Took a hit on PR to get the full snatch. Did about 30+ snatch total, all singles, most at 75#. Made it up to 95# max with below-parallel depth. Hip explosion and speed under the bar made it easier - losing focus meant failing the rep. I so wanted to try busting the 135# [power] snatch 1RM, but Glenn's comment on my shitty form kept me motivated to get the real deal.

Noah said...

Made this up on Tuesday and was short on time so went fast. Snatch at 95-115 and FS from 135-175.