Today's programme consisted on one of the main four ingridients to my development, snatches. For starters I warmed up my legs, shoulders and back to be fully ready for the workout. I took some empty bar snatches to remind myself of the tracks the bar should bounce up to the sky. Toni was with me to do a metcon.
Workout of the day. 6 sets (30, 35. 40, 40, 40, 40kg)
6 cycles of:
3 snatch grip deadlift
3 snatch high-pull
3 power snatches
3 overhead squats
1 squat snatch
Interesting set of snatch movements. First deadlifting the bar, secondly pulling it to chin level with a bounce and then three power snatches followed by overhead squats and finally the most difficult movement to me, squat snatch which I had to do every time with a power snatch and overhead squat. I found out that when I do my overhead squats, I must pay a lot of attention to the position how my shoulders are externally rotated and armpits directed straigth forward. If I don't think about my form at all, my armpits tend to bend inwards and thus it's very difficult to go down. When I go down in that form, the bar leans forward and it's impossible to hold on to it. Luckily I found a way to get down. Together with Toni we must take more overhead squats in to play to get comfortable with the movement.
Back to this workout. I took sets of 30 and 35kg. Once I got to the 40kg, the first set collapsed on the second overhead squat, the second set on the last ohs and the third one on the last rep, squat snatch. I had to go for a sixth cycle, which I nailed perfectly! Well, perfectly is a bit overexaggarated but I nailed it anyway =)
Toni's workout. 2 rounds and 2 back squats.
9 min amrap of
30 double unders
15 burpees
9 back squats, 70kg
He managed to close two rounds and 2 back squats. That means a total of 90 DU, 45 burpees and 20 back squats. He had a 70kg weight on the barbell.
