2 rounds of:
10 Push ups
5 Pull ups
Work to a heavy,
then complete four rounds of:
6 Power snatches, touch and go
Rest 1 minute
Snatch Push Press 3-3-3
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How to air squat:
The “DOWN” Position
In Olympic Lifting, the “DOWN” position is crucial, as it’s the point where you begin shrugging your shoulders and hips vertically and FINISH, creating SPEED THROUGH THE MIDDLE.
Check out these pictures of the correct “DOWN” position, and notice the position of the ankles, knees, hips and shoulders in relation to the barbell (click on photo to enlarge):
The DOWN position is the position from which you jump! Stay tall (no dipping forward or hinging at the hips), cork-screw the knees, relax the arms and keep the barbell close. Come up by driving through the legs and SHRUGGING HIPS AND SHOULDERS (jump).
This is a crucial movement as it is the foundation for the lift itself (emphasizing standing with the legs). The shrug at the top (the FINISH!), after the hip extension, is the signal to press your body under the barbell as fast as possible!
More often than not, coaches see hinging at the hips, which brings the torso forward (right image below). Why does it matter? When you keep your torso up (left image), you can shrug your hips vertically, which keeps the bar close (which is what you want to do!). When you hinge at the hip (right image), you not only slow the bar down, but you also have to throw your hips forward in order to have to get under the barbell. The result is the bar will shoot out forward, resulting in either a missed lift or a lift where you jump forward.
The differences in these two images is very subtle – work on your “down” position by staying tall and cork-screwing your knees out.
Also, it’s important to note, the “down” position on the snatch is the exact same “down” when you dip for push press or jerk. So, if you are missing snatches forward, chances you are missing jerks or presses forward because you do not hit this position. Dial it in when you are warming up in order to hit it consistently in your workout.
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(Thank you Scott for demo pictures!)