Since Cass’s 205# Snatch a few weeks ago, I’ve gotten quite a few questions about the reasoning for putting plates in front of her feet. Today I took videos of Shantai snatching 75kg from this morning (with plates), and two weeks ago (without), and made the video below to explain why something seemingly so odd, is so effective. Hope it helps.

WOD 141108:


1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed


4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed


2014 Regionals Event 4

21-15-9-6-3 reps for time of:
Strict HSPU
Front Squats 195/125#
Bar Facing Burpees

Time cap: 20 minutes

23 thoughts on “141108

  1. I’m hoping some one clarify what working up to the RM means in terms of the rxed sets. Is it only 5 attempts at a 1RM or find your 1RM and repeat 5 times.

    Might be a stupid question but whatever….

    • I warmup, then work up to a 1RM for the day, limiting myself to only 5 attempts.

      warmups with 95, 115, 145, then:
      165, 175, 185, 195, 205

      Move on.

    • I use the same strategy as junkin. And I’ll use those warmups to get some doubles or triples from the hang as well as focus on fixing weaknesses. So tomorrow I will have plates in front as I warmup.

  2. M/36/175/Asia (5250′)

    Snatch: 155×2/170(f)/165/170/175(fx3)
    C/J: 185/205/215(f)/215/225

    *first time going for 1RM with hookgrip. tough not to go back to what you ‘know’

    based of 255: 240/245×3

    Cond: later

    M/F/S: 8/7/6


  3. I’ve been playing around with that hip bounce/twerking motion that Jared Fleming and others always do to initiate their first pull. It still doesn’t feel automatic/beneficial. Can anyone offer a good technique video or cues to think of for initiatinf the pull off the floor? I’m sure its not my biggest weakness but I don’t really know how it should even feel.

    • Catalyst athletics has some articles about different parts of each lift. Not sure if they will address your question, but you might find something that could help your technique.

      • It’s a dynamic start. I use one, with no twerking, but I roll into my start bc weights have a tendency to pull me forward off the floor, I end up a little more vertical when I begin my pull, but when the weight breaks the floor we all end up in the same position more or less, it just reinforces me keeping my chest up during the first pull. There’s possible some stretch reflex involved as well but the snatch doesn’t occurs at the floor, it occurs at the hips, so I don’t know that it helps significantly. It’s really personal preference.

  4. BBG:
    1) 125, 140, 155, 165, 170# (miss)
    2) 175, 195, 210, 215, 225# (PR tie)

    Strength: 180#…horrible day Monday

    Conditioning: 19:53

  5. BBG
    1) 154#x5 sets – focusing on tech. here, have a couple of problems that need to be fixed
    2) 198-220-242-252×2 attempts; i am so close, it will come soon


    2 reps into the round of 6; 137 total reps

  6. BBG
    1) 155, 175, 195, 205x, 205x
    Just one of those days where the pull felt super slow
    2) 225, 245, 265, 275, 285x

    off 295

    something different cause I ran out of time at my gym

  7. BBG:
    1) 215 – 225 – 235 – 245f – 245
    2) 235 – 255 – 275 – 285 – 295f

    1) 270 across

    4/6 HSPU — Shoulders were trashed going into this; had to break the first 21 HSPU in to 4 sets, which never happens (usually go UB).

  8. QL/Glute is super tight on my left side. Wasn’t landing flat footed on heavier attempts.

    1.) up to 185#, was power-ish. 84%
    2.) up to 250#, 89%

    1.) done @ 285#. Felt heavy for 4 sets


  9. Snatch 200, failed 215 twice
    C+j 275
    Front squats-skipped
    Con-did regional wod 4 a couple weeks ago and got 13:50
    Today did the ecc qualifier #2

  10. Male Age 48, 155lbs
    Snatch: 135-145-155-165-170
    Clean and Jerk: 155-175-185-195-205-210
    Front squat: 4×5 @ 190
    Conditioning: 15:26, scaled front squats to 155
    Connectivity: Accumulate 3:00 of HS hold. I did this on paralletes with 9 rounds of :20 on :10 off tabata-style.

  11. Snatch- 185,205,225, 245- missed like a million times wasn’t finishing 3rd pull and got frustrated this is usually an easy lift for me
    C&J – 265,285,293,305,310- still very limited my Jerk

    FS- 4×5 @335- felt good felt easy.


    better than last time I tested( 13:17) I am also 10-12lbs lighter too!

  12. Conditioning:
    16:40, PR couldn’t even finish last time within 20 min time cap. Glad I’m progressing

  13. 28/170#/5’9″/M/CenEast


    Did FS on Saturday: 255# off of 270#; fuck those

    Had regional team training on Sunday (today), so didn’t do anything else

  14. BBG
    1) 65#, 75#, 85#, 90#, 95F, 95F, 95F (usually on Saturday mornings can’t hit 90, so felt great to be able to get under 95 repeatedly, even though they were failed reps; 1RM is 100# one time ever)
    2) 85#, 95#, 105#, 115F, 115F, 115# (really struggled, 1RM is 125#)

    Done at 105#; felt heavy but manageable.

    DND. Subbed class partner-WOD.
    4- 7 minute AMRAPS with a plank hold between minutes 3-4 of each round:
    Plate burpees -c2b/ pull-ups 10-1-10
    Partner piggies back- wheel barrel alternating 20 m = 1 rep
    Pistols/ jump squats – kb 10-1-10
    Cal row- wallball 10-1-10
    Didn’t score.

  15. BBG: awful day
    1) 210/terrible. -35
    2) 280/same. -45

    Did snatch pulls/c2B. 4×3/4xME 265/20across

    Conditioning. Did fran instead, from 2 weeks ago, 2:16, may do the other here in about 30min.

    2014 Regionals Event 4

    21-15-9-6-3 reps for time of:
    Strict HSPU
    Front Squats 195/125#
    Bar Facing Burpees

    Time cap: 20 minutes

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