Warm up:
2 rounds of:
200m Row
5 Thrusters (bar only)
5 Pull-ups
10 Push ups
15 Squats

Strength:
Snatch:
3 reps at 70%
3 reps at 80%
3 reps at 85%
3 reps at 90%
(see note below)

WOD:
“Helen”
3 rounds for time of:

400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Compare to September 12, 2012. Post snatch loads and Helen time to comments.

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Donovan Ford (-105kg, USA) snatching 165kg at the 2012 American Open. This snatch gave Ford a huge lead heading into the C&Js. He went on to win by 16kg.

(Click on picture to enlarge it.)

Look at Donovan’s stance (feet), grip (where his hands are at on the bar), and his position (the position of the bar in relation to his body).

If a coach has ever told you, “hey, your bar is forward”, or “you landed forward”, your bar path is out in front of your body. You’ve got to keep the bar close, and DRIVE YOUR BODY DOWN UNDER THE BAR like Donovan does.

In the picture, Donovan is snatching 363 lbs. He CANNOT do this if the bar gets away from his body. The ONLY WAY he can move 363 lbs. over his head is to generate momentum on the barbell by FINISHING the pull (shrugging his shoulders up – see the far left frame on the bottom row), and then DRIVING HIS BODY UNDER THE BARBELL.

How does he do that? Check out the 2nd frame from the left on the bottom row. Look at the height of the bar – it’s the exact same height as the picture to it’s left. That first picture is the exact moment that he has generated the upward momentum on the bar to where the bar will float (FINISH!!), and the second picture shows he is moving down and under the barbell.

And it all happens in a split second.

Now if you are thinking, “Yeah, but that’s 363 lbs. I don’t want to lift that much weight, so what does it matter?” It matters because if we gave Donovan a PVC pipe to snatch, his frame by frame would be exactly the same as the one above. Having solid technique not only allows you to lift heavy weight for one rep, it allows you to move all weight efficiently (and set PRs!). Perfect practice makes perfect, and in order to move weight efficiently, whether it’s 135 lbs. or 400 lbs., it has to be technically sound.

One last thing – look at his feet. When Donovan jumps and leaves the ground, he does not jump high. He jumps hard, driving through his heels. The ground is a weightlifter’s friend. Use it.

Post thoughts to comments.

Media:
Thursday WOD, January 10, 2013

6 thoughts on “Thursday WOD, January 10, 2013

  • January 10, 2013 at 3:26 pm
    Permalink

    Snatch up to 150
    WOD – Rowing Helen 9:51 – Slower than last time.

  • January 10, 2013 at 5:08 pm
    Permalink

    Snatch 145 WOD 11:20 #50

  • January 10, 2013 at 7:03 pm
    Permalink

    Snatch – up to 75#
    9:46 WOD, 9:43 last time-boo!

  • January 10, 2013 at 10:27 pm
    Permalink

    Snatch 145 (10# PR)
    WOD 11:20

  • January 13, 2013 at 8:12 pm
    Permalink

    Snatch 145 WOD 11:20

Comments are closed.