9-9-5-5-3-3 reps of:
Snatch
Check out a decent video of the snatch (this is a full squat snatch).
NOTE: if you've never done the snatch before, then spend the time learning movement at lower weights until you get solid form. This is NOT a move you want to rush to failure on - your shoulders will not be happy!
6 comments:
Rx for today: snatch or power snatch??
jswobe - snatch from the ground
ugh, today was uninspiring!
I need A LOT of work on my technique. First time in a long time that I have to register a DNF (did not finish). I did a set of 9 with the bar, but after that the wheels completely fell off, I lost focus, and I wasn't able to get back on track.
Thanks to Matt for the great demo and progressions.
9 w/ the padded bar thing
5 w/ 65
3 w/ 75
feelin good about it. just need to practice more.
Aloha,
Snatch = squat snatch unless otherwise stated or indicated.
65-75-85-95-105-115
I have been doing Bergerner warm-up everyday. It works. The PVC pipe is more important than you think. This is the best I've done on snatch.
I did snatches, not power snatches. Call off the CF police...
This was a great WOD. As bad as high rep cleans are, I think snatches may be worse. 9 reps...twice?? Sadism, I say...
WOD:
65, 80, 95, 105, 115, 125
Bonus:
1 x snatch @ 135 (PR)
I agree w/ Matt; the Bergener warm-up is a great skill builder. I hit it 3-4 times per week as part of my warm-up.
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
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