WOD
Snatch Balance
1-1-1-1-1-1-1
John: 115-135-155-175-192 (7# pr)
Louis: form work at 65# (triples)
I'd say that over time, single rep max days have gone from my least favorite thing to do to one of my most favorite. It's a combination of technique work and having one to two opportunities to put everything into proper sequence to achieve new heights. PR's happen in metcons and monostructural work was well, but there is a certain amount of instant gratification in a successful 1RM that cannot be duplicated.
Louis made great strides in his technique today. I know that isn't as exciting in the short term, but understanding key elements of Olympic lifting open the door to a world of potential. Prior to today, going overhead in combination with any kind of squatting motion was a little difficult for Louis, but we were able to work on foot placement in combination with a better understanding of the active shoulders to promote a solid trunk which will, over time, allow him to move A LOT of weight.
Watch the speed! Get the bar off of your back with a short, powerful hip thrust, then push yourself down under the bar FAST to receive the weight. Proper foot speed, midline stability, and active shoulders are a must for this lift.
Warm Up
- 1,000m row
- 10 min stretching focused mainly on the trunk, shoulders, hams, and glutes.
- 10 split jerks (45# bar)
- 10 overhead squats (45# bar)
(^ x 3)
AMRAP 5 min of:
- 7 box jumps
- 5 hang squat snatches (65#)
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