Thursday, March 25, 2010

Friday, 26 March 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

5 comments:

慧玲 said...

TAHNKS FOR YOUR SHARING~~~VERY NICE ........................................

Garrote said...

Didn't know where else to post this...

I was doing this Crossfit Coronado "chipper" type WOD today which ended in 15 reps of 135# snatch. I'm still uncomfortable with a bottomed out snatch but I knew that would be the best to handle a snatch that's 80% of my 1RM. The first 2 reps were power snatches that I knew would ruin my time. So I decided to try that split snatch I see some people do and I loved it. 135# felt like 95# and I breezed through to the end without much more than muscle soreness and fatigue. Thought I would share an accomplishment with you and ask what you think or feel about the split snatch?

CFBF said...

Garrett,

I think the split snatch is a great option for some people. You're definitely at a point in your training where you're able to make and educated decision that it is actually easier/better for you, because you've been training the o-lifts for over a year now. The biggest drawback (in terms of 1RM) is that you aren't able to drop as low for the catch, which means you have to pull the weight higher. However, if it works well for you, then go for it...Josh Everett does! :-)

Have you tried playing with the split clean as well? Your front squat is pretty strong, so I don't know how much it would benefit you, but it's worth a try.

One thing to consider, if you decide to switch to the split variations, is that you will want to modify the skill work some, but without neglecting lifts such as the OHS and snatch balance because they are great developers of midline stabilization.

Garrote said...

Oh definately, I wont neglect the the OHS' or snatch balances. Like you said I see a great benefit from them regardless of the split snatch vs. "squat" snatch. I will continue to do the traditional snatch for my 1RM when it's feeling stable.

I dont know about a split clean, I know Everett does them but he's a monster. I'll try it, maybe it'll be good for wods like the split snatch is for me.

A bit off topic, I finally convinced myself to go buy the chains next time I drive to point loma which will be on the 7th of April to pick up my DD214 (YAY!!!) My 3RM and 1RM on bench have been stuck at 245# and 265# for about 3months and it's starting to piss me off. The bands helped me get back to those after returning home but I cant seem to get past them. My goal is 275# and I'm irrate that I'm 10# away.

Thanks for replying.
-Garrett

Garrote said...

STRENGTH
-365#
SKILL WORK
-175#
-155#
WOD
CrossFit Santa Clara's
-10 Deadlifts 225#
-10 Hang Power Cleans 135#
-10 Front Squats 185#
-10 Shoulder to Overhead 135#
3RDS for time: 17.47

*If you got three bars, use 'em. Loading that 185# felt like I was digging my own grave.