Snatch Balance

Press 2-2-2-2-2

As many rounds as possible in 7 minutes of:
2 Power snatch (135 lb./95 lb.)
4 Box jumps
4 Handstand pushups

Post press loads and completed rounds to comments.

Snatch balance is a GREAT exercise!! Theoretically, you should be able to snatch balance 100% of what you can snatch (and really great lifters can snatch balance much more than they can snatch). Start with the barbell (or PVC pipe) on your back, snatch grip (wide grip) and feet in the jumping position (under the hips). Snatch balance is a quick dip drive, and you press your body DOWN under the bar, feet moving to the landing position.

Sounds scary right? It is a little bit at first, but the greatest gift snatch balance will give you is confidence in moving down under the weight. Go light until you get the technique down, and practice snatch balance often to develop confidence, aggressiveness and speed through the middle.

For all of our experienced snatchers, there is a direct relationship between your snatch balance and snatch. If you want to PR snatch, work snatch balance. When your snatch balance goes up, your snatch is guaranteed to follow.


How do you move an old barn from where it is now, to where it is supposed to be?

News report from Bruno , NE:
Herman Ostry and his wife, Donna, bought a farm a half mile outside of Bruno , Nebraska , a small community sixty miles west of Omaha . The property had a creek and came with a barn built in the 1920’s. The barn floor was always wet and muddy. When the creek flooded in 1988, the barn ended up with 29 inches of water covering the floor. That was the last straw. Ostry needed to move it to higher ground. He contacted a building moving company and was discouraged by the bid. One night around the table, Ostry commented that if they had enough people they could pick the barn up and move it to higher ground. Everyone laughed.

A few days later, Ostry’s son Mike showed his father some calculations. He had counted the individual boards and timbers in the barn and estimated that the barn weighed approximately 16,640 pounds. He also estimated that a steel grid needed to move the barn would add another 3,150 pounds, bringing the total weight to just under 10 tons. He figured it would take around 350 people with each person lifting 56 lbs. to move the barn. The town of Bruno , Nebraska, was planning its centennial celebration in late July of 1988. Herman and Mike presented their barn moving idea to the committee. The committee decided to make it part of their celebration.

So, on July 30, 1988, shortly before 11 a.m., a quick test lift was successfully made. Then, as local television cameras and 4,000 people from eleven states watched, 350 people moved the barn 115 feet south and 6 feet higher up a gentle slope and set it on its new foundation.

The reason most people think that something cannot be done is because they know that they can’t do it by themselves. But impossible things can be done if we join together in the task. Working together, we can not only move barns, but change the world.

Post thoughts to comments.

Thursday WOD, September 22, 2011

5 thoughts on “Thursday WOD, September 22, 2011

  • September 22, 2011 at 6:08 am

    Shoulder Press – 135/155/155/155/165

    WOD: 6 rounds + 2 PS + 4 BJ + 2 HSPU

    Fun working out with the morning crowd for a change today!

  • September 22, 2011 at 7:33 am

    SC: 115/125/130/135/135

    WC: 6 rounds (95#, subbed press for HSPU)

    Tabata sit-ups after WOD

  • September 22, 2011 at 2:54 pm

    I was 1 HSPU short of 4 rounds!!!!!! Spent the last 2 minutes trying to knock it out, I’d estimate 20 failed attempts. But I’m happy because this is my first wod doing HSPU’s!!!!!! :):):)

  • September 22, 2011 at 6:36 pm

    6 rounds rx. well, almost – was finishing the last hspu when Amie called time.

  • September 22, 2011 at 7:03 pm

    9 rounds + 3 HSPU

Comments are closed.