Friday, May 12, 2017

Power:
Snatch Balance
3-3-3-3-3-3-3-3

WOD:
AMRAP 14
25 Wall Balls
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps
25 Kettlebell Swings

Snatch Balance is one of my favorite snatch drills! You should be able to snatch balance more than you can snatch from the floor (though that is not always the case depending on where your strengths/weaknesses lie.)

The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat.

From Catalyst Athletics:

“Start standing with the barbell behind your neck with a snatch-width grip and your feet in the pulling position. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Pick up your feet and replace them flat on the floor in your squat stance as you push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible. If you maintain the hook grip when you turn the snatch over, use the hook grip in the snatch balance. The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.”

After all of that fun, we will take on the workout for today! The Coach will put 14 minutes on the clock for you to work through wall balls, rowing for calories, overhead squats (with an empty barbell – do not drop barbells on the floor!), box jumps, and kettlebells swings.

For larger classes, we will have people partner up and share equipment – less gear to drag out and more room to work. One person can start at the top, the other can start at the bottom and work backwards.

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