Monday, April 12, 2010

Snatch Balance

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9 comments:

  1. JustinApril 12, 2010 at 11:01 AM

    WODoers: Worked my way up through a progression of power snatches, snatch balances and snatches to 150#s. Gave me a ton of confidence at the bottom position, so I threw on 170# and snatched me a PR! I was so solid in the bottom, when I realised I had it I literally jumped up in to the standing position.

    This did convince me that I need to order racks, because I know I could snatch balance more than I can snatch, but it sucks ass to have clean and jerk and then smash your neck with it, all prior to actually doing the snatch balance.

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  2. Craig FletcherApril 12, 2010 at 11:11 AM

    Justinius The Strong:

    You are a strong man.

    Here's what I have. Cheap, but works great, never a problem. http://www.amazon.com/Powerline-PSS60X-PowerLine-Squat-Rack/dp/B000VLKOB8/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1271092053&sr=8-1

    Dudes, did a WOD today after 3 days off. I can't do anything from the ground and didn't want to do weighted squats so I couldn't do any of the WODs from last cycle. Decided to stick with a BW WOD. Did Tabata Something Else at about 75-80% intensity, except pullups I tried like hell cos I couldn't feel any back pain there. Couldn't quite get 8's on pullups damn it.

    Pullups: 8,8,8,8,8,8,8,7 (couldn't get that last rep!!) Went 4 reps, rest til 10 seconds, then 4 reps. Good strategy, but couldn't do it.
    Pushups: 10's
    Situps: 10's
    Squats: 12's for 9 rounds, then did a round 10 with 17 reps to get the burn.

    The pushups irritated the back injury the most. Did a lot of ballistic stretching for warmup and static stretching after. Back is getting some better!! When I hurt it originally on heavy DL's it healed slower than this so that is good.

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  3. ChasApril 12, 2010 at 11:45 AM

    Justin, I have an old weight bench that works for me. It's a traditional BP bench, but the posts adjust up and down and go high enough to use as a rack. They also have handles on the flip sides to do dips with. It also has attachments for leglifts (covered with dust now) and preacher curls (also dusty). Finally, I use it (weighted at one end) for GHDs and BEs.

    Fletcher, on rowing, I typically go out strong, a full sprint for the first 100m at 36-38 or higher, then settle and try to keep at 1:45 or so. Hopefully I've still got some juice left for a sprint at the end as well. Mentally, though, if you start to lag in the middle, you've still got that beginning sprint to keep your overall 2K split down. And in races, we typically did power 10s at 1500, the halfway mark, and 400m to go to set up the buildup to the finish.

    So strategically it's a lot like a real race. The keys are 1) trying to stay upright off the start, 2) long and smooth through the settle and get into a good pace at, say, 30-34, and 3) don't go too long forward at the catch or back at the finish. Try to focus on using your largest muscles, keeping your feet as solidly planted as possible, and imagining that you're lifting your ass off the seat on each stroke. This can help to keep the best connection between your feet and the oarhandle.

    Finally, and as one of my old coaches used to yell, "Make it look easy!" If you're yanking and grunting your way through the piece, you're not rowing as efficiently as you can.

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  4. ChrisApril 12, 2010 at 3:57 PM

    Had to get this one in before baseball practice. I really need to do these in the morning.

    Warmup 45x10

    65-95-105-115-125-135-145(pr)

    I guess they are all pr's because I never did this lift before. If I had more confidence I think I could go heavier. Maybe next time.

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  5. Myles lewisApril 12, 2010 at 4:53 PM

    Hell yeah Justin nice lift. Get a rack man. Holy shit I did Bikram yoga last night and that shit is intense. Went swimming for an hour today. I am working on stuff I suck at and also trying to build mental strength. I will do those snatch balances later but after watching the videos they are doing heaving snatch balance which makes it easier because you get the push press first. Will be shooting high for some bigger numbers we'll see.

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  6. ChasApril 12, 2010 at 6:10 PM

    I made up Erin today, posted there. I was going to do snatch balance practices after but I ran out of time. I'll try to make up tomorrow if I get back home in time.

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  7. Myles lewisApril 12, 2010 at 10:08 PM

    Did this right before a class and it started off rough but I got more serious. Had trouble with 215 then put on 225 no problem then did 245 no problem. People started to show up and I don't like them to see my pre lift routine, it gets kinda crazy. I will do it again tomorrow I think 265 plus will happen. I need to work on this for sure. It is easy to do a behind the neck push press then oh squat. Need to make it one movement.

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  8. Craig FletcherApril 13, 2010 at 9:27 AM

    Myles I've done me some Yoga, the P90X DVD, many times. It is a spanking! I think you must be cheating or lying to us Myles. ARe you really THAT strong? D A M N ! ! !

    My back is still jacked, but felt better yesterday after a WOD than today. Active injury recovery may be the way to go. The two days before that though I was in a lot of pain even just walking around so I had to take it easy.

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  9. Elgin Garage GymApril 13, 2010 at 8:41 PM

    Way to go Justin on the PR, and Myles... SICK! My shoulders, chest, traps, bi's and back were smoked from yesterday so I went with this one.

    21-15-9 reps for time of:
    400m Run
    Front Squat, 135lbs

    7:25 (All squats unbroken!)

    R1 2:23
    R2 2:40
    R3 2:22

    My lunges we toast after this one, but I was happy I could force myself to work out after the kind of day I had today... ugh.

    Later

    Craig, coming your way soon buddy! Hope your back gets better man.

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