Tonight I wanted to dig into some actual analysis, as opposed to Spencer’s destruction of David’s “My Way” Snatch. The irony of the Snatch is that while it is a massively complicated lift, when performed by novice lifters, its flaws usually boil down to one of two things, and those two things are usually related.

1) Loading Sequence Disfunction.

Many of you have been taught to “jump” as you guide the BB through the second pull, and begin to try to elevate it on a vertical pathway. There is no problem with this cue, and I will not debate the merits of the “triple extension style” vs. “the catapult”. They both have there place, and both may work for different lifters. The inherent issue, however, with the jump cue is that if the “jump” begins too early, the BB is not only nearly impossible to pull to the pelvis, but the full destructive ability of the massively powerful hips will be muted and left to be made up for by the massively puny gastrocs. I see this issue with 90% of my clients and competitive athletes, in fact, I’d say at some point I see it with every person I coach on this lift. The beauty of lifting off blocks is that, especially off the hip height version, we can completely eliminate any early loading of the balls of the feet, and focus solely on the athlete bringing the hips to the bar before elevating. The same holds true from the high blocks, except now we can add the element of having to execute a pull to the pelvis, without allowing for any mistake that may be involved in clearing the knees from the first pull. Here are a couple of examples of sequencing:

Klokov, almost through the 2nd pull, feet still flat:

Hui, nearly the same position, feet still flat:

Klokov, BB in the pelvis, and now the balls of the feet are loaded:

Hui, BB in the pelvis, and loaded the same:

The thing you may have noticed about both of these lifts is that the shoulders are directly over the bar, and the feet are still flat. When the shoulders/torso pull behind the BB, then the lifter’s weight slides forward onto balls of the feet and the ankle extends. If the BB doesn’t reach the pelvis, and the lifter attempts to load the balls of the feet, then the barbell will be left away from the body and the lift will be missed forward. How many of you miss forward—often? Again, I’m not arguing that ankle extension is unnecessary. I am, however, arguing that ankle extension—out of sequence—is a frequent and major flaw for novice lifters. Here is footage taken from Spencer’s Hi-Hang that was posted last night. It demonstrates the loading sequence piece by piece, and should allow you to see a moving example of the shoulders passing behind the bar, THEN the ankles being loaded.

2) Failure To Contact The Pelvis.

To be continued…

WOD 120706:

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.


1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.


15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

78 thoughts on “120706

  1. Don’t want to be the dick to ask this because with my luck it’ll be in the faq. I’ll go with the excuse i kant rwead wright. Is it better to tackle the heavier volumed days (mon-tues) in 2 sessions? BBG + Strength in the morning then the wod in the afternoon. Or maybe tackle every day like that if we are fortunate enough to have that amount of time? Suggestions?

    • 120603: “I’ve heard a lot of bitching concerns about the length of today’s work. Just so you guys can shut the fuck up understand, I’m planning on loading Monday and Tuesday fairly heavily, then dropping the load for the rest of the week (“dropping the load” – lulz – does it make me a child because I find that funny?). Soooooooo… Pack a lunch, take a puzzle to work on, bring a pillow, whatever you need to do—you’re gonna be at the gym for a little while the first 2 days of the week. You all want to get strong like bull, right? Leave your watches at home.”

      • Hey LGA, you know anyone around the area (mayb even say Evan) who has some old bumpers that they would sell? I’m a broke college boy so don’t really wanna fork out the money to rogue just yet. I just need some to get started, I’m still doin my damn oly lifts with steel plates <– dafuq?!?!

  2. Very informative post! For Outlaw’ers and non-Outlaw’ers alike!

    But……where are the LULZ!!!???

  3. I love the programming. Thanks but I am taking tomorrow off. I have my level 1 certification this weekend.

    • Level 1 isn’t hardcore enough to warrant a day off before hand 😉 It’s way easier than you have envisioned.

  4. Thank you for breaking it down. I won’t newb a question out just yet because i wread goood.

  5. It makes me feel weird watching spencer’s video of the 2nd pull of the snatch over and over again without watching him actually catch it. Like listening to music that doesn’t get back to the root.

  6. My gym is considering getting rid of rowers because they’re stupid and take up too much space that could be otherwise used for lifting shit.

  7. BBG: 185#, 205#, 225#, 235#, 245#.
    1a) 225# with 2 bands.
    1b) 115#, 125#, 135#, 145#, 145#.
    Conditioning: Done, don’t have the meters total. Avg. 20 sec on was between 1:28-30.

  8. BBG
    185-195-200 x 3

    1a) 205 lbs + purple bands
    2b) 95 lb barbell

    Conditioning later.

  9. BB Gymnastics
    Worked up to 205 (all were UB, don’t have jerk boxes)

    1a) 170 with red Rougue bands double wrapped around bar and feet
    1b) 115


  10. BB – 205 (should build jerk boxes already, racks/racking blows)

    1a – 215
    1b – 115

    Cond – 3496

  11. BBG:
    100Kg across (220lbs)

    1a) 90Kg (205lbs)
    1b) 50-55Kg-57.5Kg-57.5Kg-60Kg (132lbs)

    1568m total, C2 set to intervals 20s/40s


  12. BBG:

    145, 145, 150, 155, 155

    There is something fundamentally wrong with my jerk. I’m actually lifting less than I was a month ago. Frustrating. Need to go back and figure out where the technical breakdown is.


    1a. Clean pull sub for DLs @ 225
    1b. 95, 105, 110, 110, 115



  13. BBG:

    1a) 160lbs + red bands
    1b) 75-95-95-100-100


  14. BBG
    1. 255, 255, 255, 255, 265

    All solid here. Exactly what I came in looking to do.

    1a. 225 + Black Bands
    1b. 135, 145, 145, 145, 145

    1,591 meters (No roll over)

    Intervals ranged from 103-111

  15. BBG
    165×2 / 175×3

    1a. 265 – no band setup
    1b. scratched due to shoulder pain


  16. WOD 120706:

    BB Gymnastics

    5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

    1) 134, 2) 154, 3) 184 (not clean enough), 4) 184 (much better), 5) 184 (press out on two reps). Shoulder feeling much better, should be at 100% by next week. Getting better and better everyday.


    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

    184 w/ two, green rogue shorty bands on bar and stepped on with feet

    1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

    Subbed DB Cuban rotations for seated BB shoulder press.

    Conditioning at Citizen’s Field pool. Probably row tomorrow.

  17. BBG
    1) 185,195×2, 205×2
    1a) 185 + band
    1b) 75# db
    3120 meters

  18. BBG
    Skipped today – Some impingement in my shoulder that I need to work out

    1a) 264 – fast but no bands
    1b) 40# db – just trying to work through this shoulder tweak

    3242 meters including active rest

  19. BB Gymnastics:

    7X1 rep Snatch off Blocks (just below the knee): all @ 60 kg/132 lbs
    7X1 rep Clean off Blocks (just below the knee): all @ 70 kg/154 lbs
    5X3 reps Split Jerk off Blocks @ 65-65-70-70-75 kg/165 lbs (PR)


    5X5 reps High Bar Back Squat @ 85 kg/187 lbs

    A) 10X2 reps Banded Deadlifts @ 85 kg/187 lbs
    B) 5X5 reps BB Shoulder Press @ 35-35-37,7-37,5-37,5 kg/83 lbs


    No C2 availble today.- so subbed with stair sprints and jumps at the local track and field stadium.

    5 x 10 jumps (3 stairs/jump)
    10 x 1 jump (3 stairs/jump)
    5 x 1 stair sprint

    Cheers form Denmark!

    • Get deeper into the split and you could move so much more weight.Jerk that weight, then lower yourself into the deeper lunge to understand where to land.

  20. BB- 225, 235, 245, 255, 265(1)

    1a) 245
    1b) 135

    Conditioning- 1,655M total for sprints, 110M average per interval.

  21. BBG
    155, 165, 175, 185, 185#
    *did all UB reps have no boxes and didnt wanna rerack each rep.

    1a) 245#
    1b) 105, 115, 125, 130, 125#

    No rower, so jumped in the water for a swim 15:00 20 sec all out 40 sec active recovery
    not sure on distance covered.

  22. BBG:
    185lb all rounds

    1a- 190lb on bar
    1b- 105-110-115-120-120

    111, 110, 106, 105, 100, 101, 102, 99, 106, 103, 106, 100, 102, 102, 108
    Total 1561 meters

  23. BBG:
    135, 155, 165, 185 (PR), 205 (PR)

    1a. 185
    1b. 135, 135, 140, 135, 135


    Sumo deadlift high pull (I don’t have a rowing machine yet): 277 reps.

  24. BB: 5×3 (245-245-275-275-295)

    Strength: 10×2 (255lbs DL + green band)
    5×5 (135-145-155-155-155lbs)

    Row: 3421 meters

  25. RESULTS: 2-2-2
    1) 95-135-155–165-175-185-195-205.

    1a) 265-no band as no possible setup in garage
    1b) 115.

    1) 3600m. 45 s/m…1:33 splits

  26. BBG:
    185, 195 x 2, 205 x 2 (2 x fail on 205)

    1) 205 + Red bands
    2) 105 x 5


    M/F/S – 1/5/7 (my fault, couldn’t resist the hero WOD at the gym on Wed, I know better)

  27. BBG: 185,185, 205,205, 195

    1a)315 Speed DL/ no bands
    1b) 125×3,155×2

    1765m rowed not including active rest
    I forgot total meters rowed
    Avg meters per round 117.66
    Low 106

  28. BB Gymnastics
    185 185 195 205 215

    1a) 185 with red… first time really setting this up…. it went well?
    1b) 95-105-115-115-115


  29. BBGym:
    165, 165, 165, 170(1,1,f,1), 175(1,1,f,1)

    1a) 195 with red mini bands
    1b) 95, 100, 110, 110(4), 105



  30. BBG

    1a. 150 and red bands
    1b. 75-80-80-80-80


  31. bbg
    Split jerk
    275# for all 5 sets of 3

    1a) banded speed deadlift 325# + blue bands for all sets of 2
    1b) seated barbell shoulder press 185# for all 5 sets of 5

    3665 total meters rowed in 15 sets of 20 seconds max effort 40 seconds recovery

  32. Strength: 1a.) 245#
    1b.) 115 x 2 125 x3

    Conditionig: 1,533 meters rowed @ 20 sec interval. 137 Pace

    3/4/5 Still working on getting my wrist back to 100%

  33. BBG:
    135 (from rack)

    1a) 155 +purple bands
    1b) 65,70,70,75,75


  34. 5×3 split jerk 225/235/250/260/275

    10×2 dl w/ band 275
    5×5 sp 115/135/150/155/155

    did not keep total meters on interval setting

  35. BB:
    all sets at 100kg, failed @ 105 kg

    1a.)100 kg with bands
    1b.) 60 lb DB

    3475 m total

  36. Feel like a biatch compared to everyone else’s weights today (on jerks)


    1) 225, 235, 245, 255, 265 (did a few more sets at 265 but was failing 1-2 reps in)


    1) 275 + 110# of band tension (was supposed to have 130# but 110# was the highest band available so added 20# to DL to make up the difference)

    2) 135# Barbell, these were actually pretty tough..I have no clue how zachary moe brodis got 185×5 on these…185×5 is like my 2 or 3 rep max standing…strong dude


    3350m…Pace was around 1:30 or lower the whole time

    • i was going to start out with 135#, then my training partner said “yea, 135# is good… for a high school aged boy.” then i decided to put 185 on the bar,

  37. Back from a week off.

    90kg, 95, 95, 100, 100

    1a) 105kg with 55kg band tension
    1b) 65kg, 60, 60, 60, 60

    3524m. All out pace was 1:24-1:33 typically. Recovery pace was 2:35-2:50ish.

  38. Split jerk 205x3x5 UB no blocks
    Deadlift 230 with orange bands
    BB press 115x5x5
    3518 first time on a rower. Just bought it today!

  39. BB Gymnastics
    5X3 Split Jerk off Blocks –255 
    1a) 10X2 Banded Deadlifts @ 275 green band 
    1b) 5X5 Seated BB Shoulder Press – 145 
    15 minutes Row for Meters.
    20 seconds ALL OUT/40 seconds Active Recovery row
    1706-sprint total

  40. BBG
    185-205-215-225-235 (all UB, no boxes)

    1a. 225 + blue bands
    1b. 115-135-135*4-130-130*4


  41. Jerks – 255, 275, 285, 295(2), 300(2)
    DL @ 250 w/ gray band = no fucking clue
    Press – 135, 145, 150, 155, 160(4)

    Conditioning – 3605m between this and the split jumps, my ass is so’

  42. Still can’t hold a weighted barbell on the stitches in my hand. Managed finger grip on the deadlifts.


    1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
    1b) 5 x 7 Strict HSPU (Increasing deficit) rest 2+ minutes

    1a- 225×4,245×2,265×4
    1b- 3″,4″5″,6″,7″ (Had to kip last 2 @ 7″)


    15 minutes Row for Meters.

    20 seconds ALL OUT – 40 seconds Active Recovery

    Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

    -3582 meters.

  43. BBgym – 245, 255, 275, 285, 295

    DL – 295 bar weight (went heavier this week, than rx’d because I shorted last week dl’s before king kong by mistake.)

    Seated bb press – 155×2, 165×3

    Row – 3378 total meters

  44. BBG: jerks up to 205. No blocks ub of racks
    Strength : deads 225# w/green bands
    Press 115 to 135. Failed last set after 3 reps
    Conditioning: 3570m

  45. BBG:
    185, 205, 215, 225, 235

    1a) 10X2 Banded Deadlifts @ @225
    1b) 5X5 Seated BB Shoulder Press, 135, 145, 145, 145


  46. Today is the first day since starting 3 weeks ago that I didn’t feel like a total weakling, so I suppose The Way is working. I even convinced my GF to start doing this programming with me, which is awesome. I’ll admit I haven’t posted the last week and a half because I felt like my results were embarrassingly bad with lots of subs and mods, but eff it, I am going to be better about it and just get all up in this community. I’m even mulling over asking my loved ones to send me to training camp for xmas.

    Strength “1”:
    6×2 Back Squat @ 325 (I am doing the russian 6-week squat progression to prep for #OccupyStrength NorCal, today was day 3)

    185, 195, 200, 205, 220 (here is my last set, critique welcome; caveat, it has the black iphone bars on the sides because my camera person didn’t know any better. http://www.youtube.com/watch?v=x7xlmql4I9g&list=UUhlKSwhqOE8xEg1e4JhyCAg&index=1&feature=plcp)

    Strength “A”:
    220+blue “medium” band DL
    115 press

    Conditioning (meters):
    89, 91, 99, 96, 105, 101, 99, 100, 103, 97, 93, 95, 98, 101, 110
    I will definitely be feeling the row on my drive down to SoCal for Games Week tomorrow.

  47. BBG: 165, 175, 185, 195, 205 (no misses. Pumped about this, 205 is my current 1RM!)

    Deads: 145 + red bands
    Press: 85 all reps

    3004 meters w/ maybe an extra pull or two after time…..had to get 3000! 🙂

  48. BBG – Ended at 225lbs

    DL – 205lbs on bar plus blue and purple bands
    SP – 135lbs

  49. WOD 120706:
    BB Gymnastics



    1a) 181lbs. Bar Weight + 93lbs. Tension

    1b) 95-100-105-110-115lbs.


    For time:
    50 Wall ball shots, 20 pound ball
    25 Toes-to-bar
    40 Wall ball shots, 20 pound ball
    20 Toes-to-bar
    30 Wall ball shots, 20 pound ball
    15 Toes-to-bar
    20 Wall ball shots, 20 pound ball
    10 Toes-to-bar
    10 Wall ball shots, 20 pound ball
    5 Toes-to-bar


  50. BBG –

    225-230-235-240-245 – This is a PR for me, never done 245 more than twice and 255 is my 1rm

    Deadlift –

    225 across

    Did Bench instead of shoulder press


    Conditioning –

    3457 – Its a “tiny” bit hot outside. This sucked, My hands are pruning up from all the sweating.

    Very sore going in and coming out today. Today is my 3rd day on, tomorrow will have to be a light day.

  51. BBG- At Globo gym today so only went up to 185 all sets.

    Deadlift – 225 with 2 bands

    DB Press- 85’s

    Conditioning- Globo did not have rower did 15 min of hill sprints. Made 11 rounds with Gas mask. Did not quite make interval ratio. 20/65.


  52. BBG: 185, 205, 225×3 Need some serious help with split jerks. I pushed press more last week than split jerk.

    DL: 295 on bar +25% at top

    DB press(miss read) 55# each hand

    Cond: “GRACE” 1:26!!! First time ever doing this WOD

  53. BBG
    1. 185, 205, 215, 225(2), 240
    1a. 250×6 with blue band, 255×4 with blue band
    1b. 135×4 140×1 felt pretty good I suck at press
    3365 total meters including recovery meters

  54. Cl worked to 235 but my wrist is still hurting when I transition from the rack to oh

    DL- 215 + purple and black bands
    Press- 70#

  55. BBG:
    1) 150-155-160-160-160


    conditioning: subbed outlaw crossfit
    20 squat jumps 45lb 20 pushpress 45 lbs run 400m: 9:52

  56. BBG:
    205, 215, 225, 230, 235

    1a.)225+1.5″ band
    1b.)60, 60, 60, 60, 65

    Sprints Avg: 1:30

  57. 8/14/12
    WOD 120706:

    BB Gymnastics
    5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
    220, 242, 253, 265, 287lbs(2) Should/could have gotten the third jerk, but split was too shallow.

    1a) 10x 2 Power Cleans*, rest 45 sec. 236, 236, 236, 236(1), 225, 225, 225, 225(1), 225(1), 225lbs
    *Swapped in Power cleans instead of Banded DL.

    1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), done between every other set of power cleans.
    135,135,135(3)/115(2), 115, 115lbs

    15 minutes Row for Meters.
    20 seconds ALL OUT/40 seconds Active Recovery

    3071 meters completed. Crappy…

Comments are closed.