Pausing snatch pulls

5 sets of 2

Pause (2) seconds at knee level.

Set #1 – 80%

Set #2 – 85%

Set #3+4+5 – 90%

Rest as needed between sets.

Our purpose in the pulls is two-fold:

Postural strength, and,

Extention through the mid-foot.

Pulling off the ground is naturally a challenging point in the lift. If we loose even a small percentage of our midline tension, we recognize that the bar will not find the exact spot high towards the hip we are looking to place it in during the second pull. We also recognize that the “accordion” like effect reduces our power when our midline is compromised. Regardless of how well our receiving position is in the snatch, we simply won’t reach our potential if this first half isn’t there.

Focus on our positions off the ground, and if anything, break the bar off the ground at a slower pace than we have in the past on heavy snatches. The tendency is commonly to rush. Slow things down, maintain as much tension as we physically can through each inch off the ground, and make the micro-corrections here.

The second purpose is the extension through the mid-foot. Commonly, we’ll find the weight of an athlete shifting forward to the ball of the foot before reaching extension. Although we want the full foot down flush on the floor to maximize surface area on the ground, let’s focus on placing all of our weight, to include the final movement of the pull (final extension) directly under the ankle. Be patient.

Power snatch complex

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.

WOD

RUSH HOUR

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike/ row

9 Barbell-Facing Burpees

6 Power Snatches

Barbell – 135/95