Tuesday, June 19, 2012
Frenzy at 5 p.m.
Here’s the workout for Tuesday, June 19, 2012:
A. Skill
Tall snatch
Take the first 15-20 minutes of class to work on the tall snatch. This oly lifting drill is intended for form, not weight; only progress by 5 to 10 pounds after a set of three is executed perfectly.
“The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the overhead squat position.” (Catalyst Athletics, with demo link below)
Remember: Practicing tall snatches and tall cleans will achieve speed under the bar. You must commit to the movement and initiate from an upright position. Check out the difference between these lifters. The first guy initiates with his chest dipping forward and a knee bend; the second guy commits from standing position with no knee bend, exploding with a shrug and fast footwork. The latter is what we want. Grab a partner and have him or her watch your lifts. Take your time and get it right. Your oly lifts will thank you.
B. Metcon
“Nancy”
Five rounds for time:
400-meter run
15 overhead squats
Advanced: 95/65
Intermediate: Under 95 / under 65
Beginner: PVC or air squats
Grab a new PR on this benchmark WOD; go for the records board; or just see it as a great workout!