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.
Strength
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”.
Conditioning
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.
Am I the only one who immediately thinks, “FFFFUUUUUUUUUUUUU!!!” whence a rower is involved?
nope, all I could think is what a dick
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.”
Boom goes the Dynamite?
If you have the luxury of splitting it up into 2 sessions then do so.
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?!?!
No man, I sure don’t. If I did i would buy them.
Hey Brandon……Are you in Murfreesboro?
HEELS!!!
Very informative post! For Outlaw’ers and non-Outlaw’ers alike!
But……where are the LULZ!!!???
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.
Good enough for me. I guess I’ll workout then. Thx
Thank you for breaking it down. I won’t newb a question out just yet because i wread goood.
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.
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.
BBG: 185#, 205#, 225#, 235#, 245#.
Strength:
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.
BBG
185-195-200 x 3
Strength
1a) 205 lbs + purple bands
2b) 95 lb barbell
Conditioning later.
BB Gymnastics
Worked up to 205 (all were UB, don’t have jerk boxes)
Strength
1a) 170 with red Rougue bands double wrapped around bar and feet
1b) 115
Conditioning
3623
BB – 205 (should build jerk boxes already, racks/racking blows)
Strength
1a – 215
1b – 115
Cond – 3496
BBG:
100Kg across (220lbs)
Strength:
1a) 90Kg (205lbs)
1b) 50-55Kg-57.5Kg-57.5Kg-60Kg (132lbs)
Conditioning:
102
104
103
105
102
104
107
103
104
104
106
106
107
107
108
1568m total, C2 set to intervals 20s/40s
MFS:
582
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.
Strength:
1a. Clean pull sub for DLs @ 225
1b. 95, 105, 110, 110, 115
Conditioning:
3520m
post a video.
1.100kg throughout
2.a 70kg (Purple Bands)
2.b 20kg DBs
3. 3167m averaged 1.35-8/500m
BBG:
155-155-165-175-185
Strength:
1a) 160lbs + red bands
1b) 75-95-95-100-100
Conditioning:
3267m
BBG
1. 255, 255, 255, 255, 265
All solid here. Exactly what I came in looking to do.
Strength
1a. 225 + Black Bands
1b. 135, 145, 145, 145, 145
Conditioning
1,591 meters (No roll over)
Intervals ranged from 103-111
5×3 split jerks
125, 135, 145 x2, 140, 140
10×2 banded dead lifts – 120 with 20%
5×5 barbell seated strict press- 75
Conditioning
2795 meters
BBG
165×2 / 175×3
Strength
1a. 265 – no band setup
1b. scratched due to shoulder pain
Conditioning
3446m
BB gym:
Worked between 145-155
Strength:
1a) 155
1b) 95,95,90,90,90
Conditioning:
2639
MFS – 2/3/5
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.
Strength
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.
BBG
1) 185,195×2, 205×2
Strength
1a) 185 + band
1b) 75# db
Conditioning
3120 meters
BBG
Skipped today – Some impingement in my shoulder that I need to work out
Strength
1a) 264 – fast but no bands
1b) 40# db – just trying to work through this shoulder tweak
Conditioning
3242 meters including active rest
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)
Strength:
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
Conditioning:
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.
BB- 225, 235, 245, 255, 265(1)
1a) 245
1b) 135
Conditioning- 1,655M total for sprints, 110M average per interval.
BBG
155, 165, 175, 185, 185#
*did all UB reps have no boxes and didnt wanna rerack each rep.
Strength
1a) 245#
1b) 105, 115, 125, 130, 125#
Conditioning
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.
BBG:
185lb all rounds
Strength:
1a- 190lb on bar
1b- 105-110-115-120-120
Conditioning:
111, 110, 106, 105, 100, 101, 102, 99, 106, 103, 106, 100, 102, 102, 108
Total 1561 meters
BBG:
135, 155, 165, 185 (PR), 205 (PR)
STR:
1a. 185
1b. 135, 135, 140, 135, 135
Conditioning:
Sumo deadlift high pull (I don’t have a rowing machine yet): 277 reps.
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
RESULTS: 2-2-2
BBG:
1) 95-135-155–165-175-185-195-205.
Strength:
1a) 265-no band as no possible setup in garage
1b) 115.
Conditioning:
1) 3600m. 45 s/m…1:33 splits
BBG:
185, 195 x 2, 205 x 2 (2 x fail on 205)
Strength:
1) 205 + Red bands
2) 105 x 5
Row
3577
M/F/S – 1/5/7 (my fault, couldn’t resist the hero WOD at the gym on Wed, I know better)
BBG: 185,185, 205,205, 195
Strength:
1a)315 Speed DL/ no bands
1b) 125×3,155×2
Conditioning:
1765m rowed not including active rest
I forgot total meters rowed
Avg meters per round 117.66
High-125
Low 106
BB Gymnastics
185 185 195 205 215
Strength
1a) 185 with red… first time really setting this up…. it went well?
1b) 95-105-115-115-115
Conditioning
3555
BBGym:
165, 165, 165, 170(1,1,f,1), 175(1,1,f,1)
Strength:
1a) 195 with red mini bands
1b) 95, 100, 110, 110(4), 105
Conditioning:
3276
M/F/S
1/3/4
BBG
125-130-130-135-135
Strength
1a. 150 and red bands
1b. 75-80-80-80-80
Conditioning
3031m
bbg
Split jerk
275# for all 5 sets of 3
strength
1a) banded speed deadlift 325# + blue bands for all sets of 2
1b) seated barbell shoulder press 185# for all 5 sets of 5
conditioning
3665 total meters rowed in 15 sets of 20 seconds max effort 40 seconds recovery
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%
BBG:
135 (from rack)
Strength:
1a) 155 +purple bands
1b) 65,70,70,75,75
Cond:
3065m
Well this was un-expected – http://games.crossfit.com/article/individual-schedule-and-workouts-released (WFS)
1/2 the wods already announced.
And I may be missing something here, but they don’t seem all that challenging or super fun to watch (I’ve been way wrong about this before), unlike the regionals, which I loved!
5×3 split jerk 225/235/250/260/275
10×2 dl w/ band 275
5×5 sp 115/135/150/155/155
conditioning:
110/113/106/109/106/109/106/98/111/104/108/105/103/106/104
did not keep total meters on interval setting
BB:
all sets at 100kg, failed @ 105 kg
Strength:
1a.)100 kg with bands
1b.) 60 lb DB
Conditioning:
3475 m total
Feel like a biatch compared to everyone else’s weights today (on jerks)
BBG:
1) 225, 235, 245, 255, 265 (did a few more sets at 265 but was failing 1-2 reps in)
Strength:
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
Conditioning:
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,
Back from a week off.
BBG:
90kg, 95, 95, 100, 100
Strength:
1a) 105kg with 55kg band tension
1b) 65kg, 60, 60, 60, 60
Conditioning:
3524m. All out pace was 1:24-1:33 typically. Recovery pace was 2:35-2:50ish.
Split jerk 205x3x5 UB no blocks
Deadlift 230 with orange bands
BB press 115x5x5
Cond
3518 first time on a rower. Just bought it today!
bbg
245, 265f, 265, 275f, 275
strength
1a)255 green band
1b)135,140,145,150,150
cond
all 125-105m during work intervals
BB Gymnastics
5X3 Split Jerk off Blocks –255
Strength
1a) 10X2 Banded Deadlifts @ 275 green band
1b) 5X5 Seated BB Shoulder Press – 145
Conditioning
15 minutes Row for Meters.
20 seconds ALL OUT/40 seconds Active Recovery row
116-115-117-111-112-111-111-105-116-115-116-115-116-115-115
1706-sprint total
BBG
185-205-215-225-235 (all UB, no boxes)
Strength
1a. 225 + blue bands
1b. 115-135-135*4-130-130*4
Conditioning:
3282m
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’
205, 215(f)
305DL’s
No press
3468m
Still can’t hold a weighted barbell on the stitches in my hand. Managed finger grip on the deadlifts.
Stength
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″)
Conditioning
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.
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
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
BBG:
185, 205, 215, 225, 235
Strength:
1a) 10X2 Banded Deadlifts @ @225
1b) 5X5 Seated BB Shoulder Press, 135, 145, 145, 145
Conditioning:
None
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)
BBG:
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.
BBG: 165, 175, 185, 195, 205 (no misses. Pumped about this, 205 is my current 1RM!)
Strength:
Deads: 145 + red bands
Press: 85 all reps
Conditioning:
3004 meters w/ maybe an extra pull or two after time…..had to get 3000! 🙂
BBG – Ended at 225lbs
DL – 205lbs on bar plus blue and purple bands
SP – 135lbs
bbg 185 225 255 255 275
dead 245+band
press 115 115 125 125 135×4
row 3269
WOD 120706:
BB Gymnastics
185-185-185-190-196lbs.
Strength
1a) 181lbs. Bar Weight + 93lbs. Tension
1b) 95-100-105-110-115lbs.
Conditioning
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
13:17
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
210-220-230-230-230
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.
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.
7/8/5
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
BBG
1. 185, 205, 215, 225(2), 240
Strength
1a. 250×6 with blue band, 255×4 with blue band
1b. 135×4 140×1 felt pretty good I suck at press
Cond
3365 total meters including recovery meters
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#
M/f/s
3/5/2
BBG:
1) 150-155-160-160-160
strength:
skipped
conditioning: subbed outlaw crossfit
20 squat jumps 45lb 20 pushpress 45 lbs run 400m: 9:52
BBG:
205, 215, 225, 230, 235
Strength:
1a.)225+1.5″ band
1b.)60, 60, 60, 60, 65
Conditioning:
Sprints Avg: 1:30
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.
Strength
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
Conditioning
15 minutes Row for Meters.
20 seconds ALL OUT/40 seconds Active Recovery
3071 meters completed. Crappy…