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Weightlifting
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In 15:00 work to a heavy complex of:
1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats
Add weight each set. A good plan is a set every 1:30 to 2:00.
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Conditioning
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“Bartender”
Complete as many rounds as possible in 10:00 of:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115#/85#
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Any thoughts on what Coach Jefe was saying to Jenny during this last set of bar over burpees?!
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Barbell Snatches!
Arguably the hardest thing we do with a barbell in the gym. Regardless of what variation we use – snatch, hang snatch, power snatch – bringing the bar from the ground (or hang) to overhead in one smooth, efficient, and explosive movement is hard. Really hard. This lift can break the spirit of the strong in short order. So it’s important to keep some perspective. In many cases, we struggle with this lift for 2 reasons: mobility and/or technique.
Mobility: The overhead position can be challenging, especially for the bros. It takes time to get comfortable holding the bar overhead with a wide grip and then getting our body into the bottom of a squat. If the shoulders, lats, hips, or really any area of the body is less mobile than it should be, it’s next to impossible to be proficient at the snatch. Today is an important day for these folks. Spending time working on this movement is going to provide benefit to those who need to get more mobile in the position. Bands and rollers and lax balls will help, but spending time in the position we’re wanting to improve is paramount.
Technique: This lift is complex. There’s a lot going on in a very short timeframe. If something is just a little bit off, it makes the difference between a made lift and a missed lift. If technique is the limiting factor, then time spent working on the movement and its variations will help us improve.
Keep in mind that the person next to you hitting technically proficient snatches at a heavy weight didn’t just wake up and be able to do that. Time was spent working towards it and they felt all the frustrations that you might be feeling. They came in, worked hard, and over time got better and better. And you can too!
