snatch work 5-7-2009

Hit some low pulls
some high pulls
some snatches
and some romanian deadlifts

Snatch Workout 5-7-2009 from Full Circle on Vimeo.

Recent goings on...

I actually got Mike Burgnener to watch and review my snatch related techniques via Facebook.

Pretty cool.

So his analysis of this work out was as follows:

http://rivercitypc.blogspot.com/2009/04/4-1-2009.html

- Don't worry about doing high pulls, it's messing up your form;
elbows are going back instead of up
- Try inserting a pause at the bottom of your Overhead Squats,
it will build strength and help recover heavier snatches

So, I tried to shut up and listen. I created this video a few days later and he also graciously reviewed it as well.


Snatch Review from Full Circle on Vimeo.

His comments were as follows:

- you are very coachable
- keep up the good work
- you come out of the high hang (open the hip angle) a little too hastily;
try to withhold extending the hip just a little while longer

I was very pleased. A friend on Facebook said; 'I can't believe that you got Mike Burgener to comment on your lifts!' I said; 'I asked nicely.'

Some snatch lifts

High Hang Squat Snatches
4 sets of 4 at 100lbs
(1 set of 4 at 100, 2 sets of 4 at 105)

Snatch Balance
5 sets of 2 at 145lbs
(2 sets of 2 at 145, 1 set of 1 at 155 and 165lbs) (PR)

I felt really good snatch balancing 165lbs, though depth and speed could be better. The main thing is it's 20lbs heavier than I have ever done before (never did heavy snatch balances before). I think that if I keep making progress, doing 175 and perhaps 185, then I can make 155lbs look as for sure, and that's the main goal; perfection at the more realistic weights of 145-155lbs that I am struggling to achieve snatch-wise right now.

Here's the view;


High Hang Squat Snatch and Snatch Balance from Full Circle on Vimeo.