WOD for Friday 100110 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
50-40-30-20-10 Reps For Time:
Post Snatch Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Snatch and then 5 work sets at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Bar should be received in a full overhead squat. See comments below from Greg Everett at Catalyst Athletics to improve your Snatch.
This is a Strength & Conditioning Benchmark WOD. RX’d situps are done on the Abmat unanchored. Anchored Abmat situps are not RX. GHD situps may be used for a scale up.
Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)
Amazing “Grace” Fundraiser – Saturday, October 23
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Thoughts on the Snatch from Greg Everett of Catalyst Athletics:
“The snatch is a tricky lift, but often athletes end up making it harder than it needs to be by neglecting some basic details that are extremely easy to take care of. It’s surprisingly common for people to miss snatch after snatch during their recovery from the bottom position simply because they’re in too much of a hurry to stand up.
The priority in the receiving position of the snatch is to establish stability. There is absolutely no need, as there is in the clean, to use the elasticity of a bounce from the bottom to recover. If you can’t stand up from a dead stop with your best snatch weight, you have a lot of squatting to do.
As anyone who has tried snatching knows, there is very little room for error in positioning overhead. If the bar is not in a nearly perfect position, you don’t have the proper body structure under the weight, and/or your balance over your feet is off, you simply will not be able to support the bar (this if course is more and more true as the weight increases – pretty much anyone can hold a light weight in the wrong position).
All this is to say, don’t be in too much of a hurry to stand up after you get the bar overhead. Let yourself settle into the bottom position and stabilize before you go anywhere. The best place to stabilize is the bottom of the squat, except in very rare cases in which you might be able to sneak your feet forward a bit to get under a tipping bar. The vast majority of the time, standing up will simply magnify any existing instability. That is, if the bar is forward, attempting to stand up will just push it farther forward.
In the bottom position, think of pushing straight up against the bar while allowing the weight of the bar to push you straight down into the bottom of the squat. Establish this vertical alignment of forces in your mind and you’ll find that you do it physically much more easily.
Sometimes all it takes to solve someone’s biggest snatch problem is to make them stay in the bottom for a 2-count. If they actually do it (I’m talking to you, Tamara), suddenly they stop missing lifts. If this turns out not to work well, consider it a diagnostic tool–in this case, it indicates that the problem is occurring sooner in the lift, e.g. the athlete is not adequately finishing the turnover or the like, and then that can be addressed specifically.
As fast as the lift is, remember that it also requires a great deal of patience.”