Arnie
21 Turkish get-ups, Right arm, 70#/55#
50 Kettlebell swings, 70#/55#
21 Kettlebell overhead squats, Left arm, 70#/55#
50 Kettlebell swings, 70#/55#
21 Overhead squats, Right arm, 70#/55#
50 Kettlebell swings, 70#/55#
21 Turkish get-ups, Left arm, 70#/55#
Compare to 9/14/10 and 6/7/11
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
If you haven't checked out Catalyst Athletics you're missing out. Greg Everett and his crew have put a boat load of info out there for all to see. You can also sign up for their newsletter on the bottom left of the page where they send you their newsletter by email which is filled with all sorts of great things….like the tip below. BTW, see you at oly night tonight!
Training Tip: Spread the Bar, But Not That Way
A lot of people have been cued to "spread the bar" or "pull the bar apart" when overhead in the snatch. I'm not a big fan of this cue, because in my mind, the effort to pull a bar apart means gripping it tightly. A tight grip on the bar overhead and/or as you're trying to finalize the lockout will slow the elbow extension down and limit how well the elbows can extend.
If you want to think of spreading the bar, do it by pushing the bar apart through youir palms. Push the palms to the sides away from the elbows and keep the grip loose. This idea of pushing will also help you flip the hands and secure the bar overhead as you transition from pulling under the bar to punching down under it when receiving the snatch.
