First off, a big shout to all our athletes who competed in the Greenville Games this past weekend. We're proud of all of you, and I apologize for not being there. Second, our Nutrition/Lifestyle Challenge starts tomorrow. You can get all the information for it tomorrow at the gym. Last, Colin is doing major technique work all day tomorrow, so come come in for some serious snatch coaching. This is a very important day from a technique standpoint, and should not be missed if at all possible.
Why the snatch you ask?
"The wave of contraction that must be produced to perform a full barbell Snatch is unparalleled by any other gym-based movement." Rudy Nielsen, www.theoutlawway.com
"All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992)."—Philip Sabatini, February 2011 interview with elitefts.net.
Why all the technique work you ask?
"The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age."— Coach Greg Glassman
C: EMOM x 15
Min 1: 1 Squat Snatch, 30# under 1RM
Min 2: 1 Squat Snatch, 25# under 1RM
Min 3: 1 Squat Snatch, 20# under 1RM
Min 4: 1 Squat Snatch, 15# under 1RM
Min 5: 1 Squat Snatch, 10# under 1RM
F: 30-40 min of Snatch technique work
C: 5 RFT
12 Bench Press @ 70% BW
10 Strict Pull ups
F: 10-15 min EMOM - based on time
1 Snatch - choose weight - squat snatch is preferred, but practice the technique that best corresponds with your current capabilities
A) OH Spinal Smash x 2 min
B) OH Banded Shoulder - 2 x 1 min/side