Balance Board Hang Snatch & OHS @ 95#

OLY Snatch

Preparation

Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide over hand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees back stays arched and maintains same angle to floor as in starting position. When barbell passes knees vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm's length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell overhead.

Be Explosive

Drive your hips forward explosively when the bar passes your knees and extend the torso, as if you were attempting to jump with the bar. Keeping the arms straight, impart the final amount of force you can generate by thrusting the bar upward.

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

OLY Snatch Pulls

When it comes to getting stronger at the Olympic lifts, partial lifts are the way to go. Partial lifts allow you to overload the lifts without increasing the impact on your body. Rather than finish in the racked position, you'll finish with arms extended down and in full hip extension. These lifts can be done with up to 110% of your rep-max for whatever rep scheme you're doing. So if your 3-rep max is 200 pounds in the snatch, then you can use up to 220 pounds for a 3-rep snatch pull.

Triple Extension

Explosive power is achieved through triple extension of the body. Triple extension is the result of full extension of three joints: hip, knee, and ankle. When complete extension of these three joints occurs simultaneously and forcefully the end product is explosive power.

"Isabel"

30 Squat Snatches @ 135lb for time:



3:16(PR)

Learning The Snatch

I have this poster along with others hanging in my gym. Learning the snatch is like trying to lay good golf. These movements are also about being efficient in the movements. Meaning you first need to learn them well, and then focus on improving how well you perform them through repetition.

Yesterday's Workouts

5:30am

AMRAP 10 min
push-up to power clean @ 155
power snatch @ 155

rest 2 min then

AMRAP 5 min
push-up to power clean@ 155
power snatch @ 155

rest 2 min then

AMRAP 5 min
row 500 meters
max kb thrusters @ 53s

Yoga 1 hr

5:45pm workout with Denver

Back Squat 5x3 reps + 100 GHD sit-ups broken up between back squats

Snatch Balance 5x3 reps

2010 Northwest Regional Event 1

Three rounds for time: 3:02

135 pound Overhead squat, 10 reps

50 Double-unders

CFHQ WOD

Touch & Go 3 rep max Squat Snatch 135-155-165-175-185(f)

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

14:52

Snatch Pulls

When it comes to getting stronger at the Olympic lifts, partial lifts are the way to go. Partial lifts allow you to overload the lifts without increasing the impact on your body. Rather than finish in the racked position, you'll finish with arms extended down and in full hip extension. These lifts can be done with up to 110% of your rep-max for whatever rep scheme you're doing. So if your 3-rep max is 200 pounds in the snatch, then you can use up to 220 pounds for a 3-rep snatch pull.

New Snatch PR @ 225lb

I've been working the squat snatch lately. Today I decided to see what I had for a 1 rep max.

135/155/175/185/195/205/215/220/225/230fail

More Olympic Weightlifting FAIL pics

Olympic FAIL

The German Olympic weightlifter had a terrifying moment during the men's snatch, when he couldn't quite stand up out of the squat with 432lb and it came crashing down on his head and neck. People shielded him from the crowd with a sheet as they tended to him. But it didn't take long for Steiner to get up under his own power and wave to the crowd.

"Nasty Girls"

6am (@NGCF)
"Nasty Girls"
3 rds for time of:    6:59
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

5:30pm (@HOME)
Split Snatch @ 165lb 3 reps x 5 sets w/ 1 min rest

One arm dumbbell snatch 3 reps per arm (60lb/80lb/100lb) you go I go

21-15-9 reps for time:   4:23
Burpees
KB swings 55lb
Double unders

To win, you must prepare yourself to be the winner

Yesterday was a great training day for me. I mentally own all these regional weights. I have worked and worked my skill over and over. Another north central regional competitior (Denver McPhail) and I have been training at my house for the past month.

6am @ NGCF
2 sets Shoulder to overhead 15 reps unbroken fast @ 135lb then 10 pistols on each leg

Thrusters 5-5-5-5-5 reps
135-165-185-205-225(3reps)

6pm @home w/ Denver
Snatch 3 reps @ 165lb x 5 sets w/ 60 seconds REST
Snatch Pulls 3x3 @ 245lb

Then: I go/ you go 10 dumbbell snatches @ 100lb x 4 sets = 40 reps

"Isabel"

Snatch 135lb 30 reps for time: 2:27 New PR

Then track work with the running group. Track Tuesdays!
800m warm-up, 800m, 600m, 400m x2, 200m x2

Snatch 205lb PR

Today I did the Snatch WOD 3-3-3, 2-2-2, 1-1-1 reps
135-145-155 3 reps each
155-165-175 2 reps each
195-200-205 1 rep each

Snatch

This morning at the gym I worked on my split snatch and squat snatch. I only got up to 84kg or 185lb. This was the first time I've worked on the split snatch. I kinda liked it, but it's to early to change my technique. I don't want to get hurt going into the CrossFit Regionals next weekend. I'm feeling great and really looking forward to the competition.

Staying on track

For the last 4 weeks my training and eating have been flawless. I just have to remember that going into the sectionals to not over train or get injured. Yesterday, I got a new PR(personal record) on the Snatch 185lb and the Clean & Jerk 255lb. Everything has been going as planned, working technique and efficiency on every lift and move. Still training 3 days on and 1 day off cycle. I do my Yoga 4 days a week and this helps my muscles recover. Practicing the self-discipline and persistence to stick with the course you’ve set to attain your goals and purpose is the single most important factor in determining whether you will achieve them. Self-discipline to stick with the direction you have set, or to purposefully change it, allows you to persist every day on your journey.



”Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." --Calvin Coolidge