Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:

EMOM 5 minutes: 3 Snatches @ 70% 1RM
EMOM 5 minutes: 2 Snatches @ 80% 1RM
EMOM 5 minutes: 1 Snatch @ 90% 1RM

WOD:
Not for time. Complete 3 rounds of work of:

Max effort Handstand Push-ups
Rest 1 minute
Max effort L-Sit
Rest 1 minute
20 Back extensions
Rest 1 minute

Post snatch loads and completed reps to comments.

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In Olympic lifting, the three most important things are stance (where you put your feet), grip (where you put your hands), and position (the path of the bar). The more consistent you are in placing your feet in the same spot each time, the more consistently your lifts will become. There are only two spots your feet can go: jumping position and landing position. Same goes for your hands – they should only ever be in two places on the barbell, the clean grip and snatch grip. But first, let’s talk about your feet.

Footwork is critical. 90% of all missed lifts are missed because of footwork. Dial in your footwork, and I promise, your lifts will improve.

Your feet should start under your hips, in what we call the “jumping position”. If I were to tell you, “Jump!”, you’d jump and not think about where your feet start right? Same principle applies here. Wherever your feet are on the ground when you jump, that’s usually the same spot you’d start them in a clean or snatch.

Here, Brett’s feet are in the jumping position.

Then, he walked his feet out to where he would place them for an air squat – that is the “landing position”. From here, Brett could squat without having to move his feet.

This is the bottom position of the clean. Notice Brett’s feet – they are in the landing position (and would be in the same spot if he was doing a back squat, overhead squat or snatch, as pictured below).

Two places for your feet – jumping position (the start position for clean, snatch, press, push press, deadlift), and landing position (the bottom position of clean, snatch, air squat, front squat, back squat, overhead squat). The more consistent you are with getting your feet to consistently hit these positions across all movements, the more efficient you will become.

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So now that you’ve dialed in your footwork, it’s important to get your hands in the right spot. And just like footwork, there are only two places your hands can go – clean grip and snatch grip. These two grips not only apply to snatch and clean, they also apply to all lifts across the board. The clean grip is the same place you would put your hands for deadlifts, presses, jerks and front squats. The snatch grip is the same grip for overhead squats.

Many people have a clean grip that looks like this, right on top of the edge of the knurling.

However, this grip is really expensive in your movement pattern because as you can see, when you receive the bar in the front rack position, the elbows cave in, which causes the weight to be unsupported and forward.

Why is this bad? Once the weight gets forward, you lose it forward. It’s unstable and most of all, unsafe.

To find the correct clean grip, place the tip of your thumb at the edge of the knurling. Your hands should be at least a thumb + a knuckle away from the edge of the knurling (some people even go two thumb lengths out).

Then, HOOK GRIP THE BARBELL. Always.

And once the bar is received in the front rack position, it’s in a stable spot. Brett could let go of the barbell, stick his arms straight out and squat, and the barbell isn’t going anywhere. This is a really solid position.

The snatch position is wider on the barbell, and is a little different for each person. Generally, your hands are outside of the ring markings on the barbell. The test comes when you put the bar overhead – it should be about 8″-12″ above your head when fully locked out. If your hands are too wide, the bar will be too low, right above your head; if they are too narrow, the bar will be too high overhead.

HOOK GRIP. ALWAYS.

Barbell is a good position overhead!

Make sure as you lift today, you focus on the placement of your hands and feet. Take note when you make a good lift, where were your hands and feet and how that was different from the lifts you missed. Post thoughts to comments.

(I know this is a lot of information – don’t over think it! Just remember “JUMP” and “LAND”. The rest will take care of itself! And, be sure to come to Skill Saturday to get more one on one coaching in your Olympic Lifts!)

THANK YOU Brett for being the demo guy!

Media:
Thursday WOD, June 13, 2013

3 thoughts on “Thursday WOD, June 13, 2013

  • June 13, 2013 at 9:47 pm
    Permalink

    Who else can’t sleep cause they are anxiously waiting to find out Fridays WOD?
    I’M hoping for Elizabeth

  • June 13, 2013 at 9:59 pm
    Permalink

    Where’s the WOD? Argghhhh………

  • June 14, 2013 at 10:57 am
    Permalink

    151 rx

    did PC instead of snatch

Comments are closed.