1 mile run – slow and easy
rest 15 minutes then
21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster
Beginners, scale your weight (very light) and focus on keeping your back perfectly stable throughout the entire movement. Work on your technique.
Focus on using your legs to “push” the bar from the floor.
If you feel your back start to lose it’s lumbar curve put the bar down and rest until you can complete the movement perfectly.
Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
Post time to comments.
Nice Rack!
SWEET! My legs were feeling left out this week.
Peter,Military presses will ctiaernly not help you here. a0I DO think it is a technique issue. a0Keep in mind, technique isn’t just about what positions you are hitting, it is about hitting them well , that is, with the appropriate speed/strength required of that position/transition.I am a big believer that the only way to get better at snatching is more snatching. a0Stick with the drill up to the heaviest weights you can do for 2 or 3 reps of this drill (each full drill is 1 rep). a0But, if form breaks down, drop the weight until it is perfect.From the knee to the hip there should be an acceleration of the bar that ends with you moving very fast. a0If at heavier weights you can’t do this that is normal. a0But, practicing moving fast with the lighter weights WILL carryover. a0You’re body has to learn how to accelerate in EXACTLY this movement and in this way. a0Just being generally fast is nice, but you have to be fast in a particularly odd-ball way! LOLIt IS a long drawn-out process. a0I teach it that way on purpose. a0Don’t rush it. a0Taking your time adding only a couple kilo’s here and there as you are able to with perfect form will pay off HUGE down the road.The Main assistance lifts I have someone do while they are learning to snatch with light weights are the Front Squat, and the Hip Thrust (I’ve got video’s coming on those, too!). a0I advise you start Hip Thrusting with moderate weights really focusing on contracting the glutes maximally, and with force at the top. a0This carries over directly to finishing your pull with gusto on the oly lifts.Military pressing is perfectly fine, but i don’t think it does anything for your Oly lifts. a0I’d prefer a Push Press. a0That teaches speed much better. a0But, honestly, doing extra upper body work isn’t bad. a0And the older we get, the more important it gets to do moderate to light work with bodybuilding exercises just to keep our joints happy!
that was fun…jacklyn killed it…9;55rx……she is my idol…:)
Thank you HAGS, I rested too much going to try to do less resting (but very happy to have beat you!!) LOL.
That’s so cool Jeff was wearing his Emerfit shirt when they did that video. It was awmosee working out with both he and Maggie when I was in Fairfax. Hey crew in Aromas! I wish you the best of luck. I’ll be there in spirit with you and watching your progress as Chris reports it to Facebook.