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Friday January 2 2009
Comments (17)  |  Help  |  Programs  |  Exercises

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Questions? Get answers here or post in comments.
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Chris Bullard 2009-01-02

Metcon WOD:
Veronica D. 2009-01-02
TS: 45# (didn't have anything lighter)
PS+S: 50#
SB: 60# (stopped b/c wasn't focused)

Time - 7:44
used 12 lb ball
Steve Owens 2009-01-02
SB-115# need to work on technique

Metcon- 5:36
Jonathan 2009-01-02
Tall Snatch: 65# x3x3
PS + Sn: 115# x4
Sn Bal: up to 115#, way short of where I normally am. Just not in the grove today.

For time: 5 KPU, 20-1 hand Push Ball off knees & 8 foot target with 6# ball, alternating; then 10 KPU, 16 PB as above; 15 KPU, 10 PB as above; 20 KPU and 10 PB as above. 3:28
Jordan 2009-01-02
Friday January 2 2009

* Tall snatch - 20kg (30%)x 3 x3
* Power snatch + snatch - 45kg (65%) x 4 sets
* Snatch balance - 85kg heavy single

Metcon: 4:15
w/14 # med ball cleans a couple of pounds too light, so I through it 12 feet target.
Stephan - CF Broward 2009-01-02
Tall Snatch: 75lb(33%) x3x3
PSN + SN: 155lb(68%) x 4 sets
SNB: 225lb - heavy single

Missed first attempt at 225 and second attempt seemed slow.

Greg - Since we are working on pushing ourselves under the bar rather than push pressing, is it ok if the movement is a bit slower or should we drop the weight and perform a heavy single with the appropriate speed?
tom a 2009-01-02
TS 45#
PS+S 90#
SnBal 135# (Need work here)

MetCon: 5:32 w/ 18# ball
B. Dallas 2009-01-02

TS = 55# (got just above parallel, couldn't quite get down enough)
PS+S = 85# (same as above)
SnBal 85# (once then stopped - shoulders were beginning to get sore by this point)

MetCon = 4:29 with 15# ball (just avoided pukie)

Looking back on the snatches I should have gone lighter and performed full ROM and technique practice. Out of all the oly lifts I hate snatches the most :)

Greg Everett 2009-01-02
Stephan - I don't know how you're doing snatch balances slowly... especially with 100 kg. Are you sure you're doing a full snatch balance and not a heaving snatch balance?
donna d 2009-01-02
TS: 25#
PS+S: 45#
SnBal: 65#

metcon: 5:53 (band kip; 10# ball, nursing shoulder issues)

trying to really focus on technique. snbal is up 10# from 2 weeks ago.

thanks greg.
Stephan - CF Broward 2009-01-02
Greg - Well, it is not actually slow. I can't really explain it. I am not doing a heaving snatch balance. I will create a log tomorrow on the message board and post a video for you and/or others to critique/comment on.
Minh/M/25/5'9/170/WY 2009-01-02
TallSn: 65x3x3
PS+Sn: 135x4
Sn Bal: 215x1
3 grip Speed Bench: 135x3x3,155x3x3,175x3x3, 275x3

Ian 2009-01-02
I'll f-in watch that sh- online
chick who o-lift are so hawt!
Stephan - CF Broward 2009-01-03
Greg - These are the videos of the snatch balance. Thanks for any input you can provide.

185lb - http://www.youtube.com/watch?v=gZcLFrFaVas
225lb - http://www.youtube.com/watch?v=agIbJjuQfIA
Greg Everett 2009-01-04
Stephan - I see what you mean now. This is super common - you're just putting too much into the upward drive on the bar so you're nearly push pressing it before you even have a chance to drive yourself down. Change that dip and drive into a much briefer "pop" of the bar off your shoulders and drive yourself DOWN - ideally that bar barely moves up at all. This pop is sort of analogous to what you might do to readjust a bar on your back for a back squat if it's off center - more of a bounce than the dip and drive you'd see in a push press.
Stephan - CF Broward 2009-01-04
Thanks Greg. Would you suggest I back off the weight a bit just give it a shot the next time I do snatch balances?
Greg Everett 2009-01-04
Stephan - Keep going up to the RXed weights, but spend some more time on the way with your warm-up weights practicing.

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