CrossFit Indestri Snatch Skill Day - Jan 5/17
Today at Indestri we look at our Snatch Work
What's up Indestri today we are doing Skill work and addressing the Snatch.So as usual on the weekend in my down time, I take time to listen to podcasts, read through articles in the CrossFit Journal and one of my go to websites is Mike's Gym. Mikes Gym is Coach Mike Burgener free website that is full of incredible training tips, programming and articles. As I was reading I came across an article from Eugene Allen posted way back in 2005. He talks about a seminar from Coach B and how it breaks down olympic lifts. Specifically in this article it addresses his seminar on "Momentum And Elevation On The Bar" (to read the full article Click HERE)I have taken some parts of the article and posted below for you to read about Mikes approach to teaching Snatch. This is important as we will be breaking the snatch down Thursday in class.
Snatch Tips: COACH MIKE BURGENER
JUMP AND LAND
Jump and Land. It’s all about jumping and landing in order to create momentum and elevation on the barbell. That’s it folks, that’s the Olympic lifting story in a nutshell, a small nutshell. Now there are more details of course and for that detail we will need more nuts, for indeed you need nuts to do Olympic lifting. Well, that’s not entirely accurate considering how many women out-lift me, but for sure you need junk yard dog aggression commensurate with your desire to succeed at the lift.
BOTTOM POSITION
Your arms must be locked and your head in a neutral position eyes forward…not up, forward. When overhead you will have released your hook grip and will have your palms facing upward. Engage your shoulders and press them upward. Pull the bar apart sideways and stay tight. This is not a relaxed, comfortable position but rather a condition of very significant tension. Your butt is between your ankles, you back slightly arched.
BARBELL PATH/AREA OF THE BASE
The shortest distance between two fixed points is a straight line. This physical law is violated if you do not move the barbell along a straight path from the ground to either the clean or the snatch position. What tends to happen with the PVC pipe because of the lack of weight is that the lifter will move the bar in an arc forward and upward with straight arms which would not, could not happen with any substantial weight on the bar. The barbell must remain close to the body and this happens by bending the elbows up and to the outside not in an upward pull of the bar but rather a downward pull of the body. This straight line path for the barbell keeps it in the area of the base which is illustrated above with the white jumping stance feet and the black landing stance feet.
Stability
As bipeds we are in a constant state of interaction with the ground when we are standing. You will note a substantial lack of two legged chairs and tables leading one to believe that two legs are not particularly stable. It would be a substantial hit on the fashion industry if we evolved that third or fourth leg but it would be much better for our stability. Until then we are stuck with a support system that requires constant adjustment as we change our position or elevation or otherwise adjust our alignment.While you bend forward at the waist your body is pulled forward and you need to stick your butt back to even the score. dangle a heavy barbell from your arms and you complicate matters, the only way to compensate is to keep the center of gravity of the barbell as close your own center of gravity as you possibly can. The area of the base is described by a box that contains your feet. If you allow the barbell to drift forward of that box it will pull you forward and you will have to step that way to recover or lose the weight forward. The opposite will happen if the weight moves outside the box to the rear.So, keep the barbell inside the area of the base by keeping it as close as possible to your body during the pull and once it is overhead keep it above your ears.
Additional Cues/Tips:
Keep your pelvis tucked under and maintain proper spinal alignment. If your pelvis tilts you will begin to create a lever arm that will place tremendous stress on your back and you will lose the weight forward. Tension and skeletal alignment are key and will make or break the lift.Though there is some variance in the landing stance from lifter to lifter, there is an optimum stance for the individual that must be pursued and perfected. Coach B. told us he can watch the feet of the lifter tell not only whether or not the lift will be successful but whether it will fail to the front or rear. Mark the ground with your optimum landing position and find it every time.Remember that the lifter is developed through practice of:1. Movement Patterns2. Positioning (bar and body)3. Progressive Overload"Practice technique over strength and weight. Bar travel, body position, foot placement, timing, mechanical advantage, skeletal alignment and proper muscular tension for your support base must become automatic not require your conscious thought. How do you get better at the snatch? SNATCH! How do you get better at the clean and jerk? Do I really have to tell you?" - Mike Burgener.Theres much more detail in the article noted above but these are some tips and cues that will help you focus on the task at hand today when in class at CF indestri. Ask your coaches questions they like to give answers ;).
Skill Work:
Coach led Burgener Warm up.
OH Squat 20 mins
10-10-10-10-10@ 55% 1RM Snatch(Quality over Quantity) - PVC & Trainer bar for Mobility Challenged.
Snatch Pull 15 mins
3-3-3 @ 80%2-2 @90%1 @100%For the more skilled lifters I would like you to attempt to do Panda Pulls.[embed]https://www.youtube.com/watch?v=Lny5dF4z228[/embed].
Three position Squat Snatch: 5 mins
6-6-6(High Hang+Hang+Snatch) @60%of 1RM)Complete a set Every 1:30.
Core Work:
Barbell Ab Roll outs2x15.Check back each night at 8pm for the next days WOD
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