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Old 12-03-2006, 08:54 PM   #21
Mike ODonnell
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Never done the man maker....done the 2DB clean, squat, press, pushup, burpee....now I get to add the rows....clients will hate me. Sweet.
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Old 12-04-2006, 09:07 AM   #22
thomas beasley
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What is the general consensus when performing a snatch, or clean and jerk, do the majority perform a full movement or a partial "power" movement? I.E (squat) clean and jerk or power clean and jerk; a snatch or power snatch.

The reason I started thinking about this was when I watch a video from one of the CrossFit affiliates who had posted a group work out/ instructional video on YouTube. The move in question was a KB snatch. The Kb snatch was in a complex, and appeared to be a power snatch because there was only a 1/4 squat (if that).

When performing complexes, is it better to perform the full range of motion or a "power" variation on a snatch or c&j?

Lastly , when working with dumbbells, what is your preferred racked position?
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Old 12-04-2006, 10:39 AM   #23
Greg Everett
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just depends on what you're doing and why. power versions are good sometimes, but, for example, if the reason i'm doing a snatch + sotts complex is to work on overhead stability in the bottom of a squat after a snatch, then i'd rather have the athlete perform a full snatch than power + overhead squat.
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Old 12-04-2006, 12:51 PM   #24
Coach Rutherford
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Quote:
Originally Posted by thomas beasley View Post
What is the general consensus when performing a snatch, or clean and jerk, do the majority perform a full movement or a partial "power" movement? I.E (squat) clean and jerk or power clean and jerk; a snatch or power snatch.

The reason I started thinking about this was when I watch a video from one of the CrossFit affiliates who had posted a group work out/ instructional video on YouTube. The move in question was a KB snatch. The Kb snatch was in a complex, and appeared to be a power snatch because there was only a 1/4 squat (if that).

When performing complexes, is it better to perform the full range of motion or a "power" variation on a snatch or c&j?

Lastly , when working with dumbbells, what is your preferred racked position?
Using power movements with dumbbells is no less desireable than using them with a barbell. As Greg mentioned, it depends on the your objective for the session and how you are mixing it with other movements in your complex or workout. In short, do both versions
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Old 12-07-2006, 06:35 PM   #25
Pierre Auge
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Greg,
from above I read:
Snatch
Sots Press
Overhead Squat

Funny I had been playing with:
Snatch
Sots Press
Overhead Squat
BN Jerk (its easier to transition to a narrow grip from behind the neck)
Shoulder Press
Thruster

Repeat 3 times for 10 sets, rest 30 seconds between sets. Gets the blood flowing for sure. I like these for the simple fact that I can get a great deal of work done in a short time. How do you apply your complexes under light, moderate, heavy load or all of the above?

Greg you noticed at Coach B's, I enjoy working skill while fatigued, you didn't say much about it at the time I just ponder your opinions.

(I know Sage's opinion is that its stupid! She's very direct...)
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Old 02-07-2007, 02:17 PM   #26
Steve Shafley
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This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.
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Old 02-07-2007, 02:54 PM   #27
Allen Yeh
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Quote:
Originally Posted by Steve Shafley View Post
This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.
crush press?
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Old 02-07-2007, 03:31 PM   #28
Steve Shafley
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crush press = 2 handed kb press holding the ball of the kb by squeezing your hands together.
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Old 02-18-2007, 09:22 AM   #29
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Tried this out today:

Did this with one 24 kg KB

suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6

I did it 2 ways, the first time I did it all on my left side first and found by the end my grip was the limiting factor so I rested 2 minutes and tried it by alternating sides with 5 reps. The alternating method was a little bit more taxing than doing all of one side and it also spared the grip when I was all done.
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Old 02-22-2007, 07:23 AM   #30
Allen Yeh
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Quote:
Originally Posted by Steve Shafley View Post
This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.
Good little circuit, though my form broke down on the bootstrapper when I jumped from the 12 kg kb to the 24 kg.
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-Kelly Starrett
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