Workout of the Day
Three sets of:
Weighted Pull-Ups x 2-3 reps @ 20X1
Rest 90 seconds
L-Sit x 75 seconds (elapsed time)
Rest 90 seconds;
(all pull-ups should be performed chest-to-bar for advanced athletes)
Snatch-tastic Advice for the Play Good Challenge
Written by Sage Burgener
The Look Good, Feel Good, Play Good, Smell Good Challenge is underway! When I first saw the challenge workout, I was SO excited to see a max effort snatch! In my opinion, the snatch is a beautifully magical movement that has been known to make grown men cry. It requires the ability to move at uncontrollable speeds, in a controlled fashion and is probably the one movement that you cannot muscle your way through with heavy weight (well, technically you could by pressing it out . . . if you wanted to make one of the coaches throw up). In other words, if the snatch felt awkward, silly, challenging, uncomfortable and a little bit annoying to you, do not fret! The snatch is highly technical and should feel weird in the beginning.
As the Olympic lifting coach, I feel it would be against my religion to not supply my fellow Invicti with some things to help you improve your snatch from now until the next testing (or beyond).
#1. Do More Overhead Squatting
Being stronger overhead will allow you to feel more confident when jumping that barbell up. However, it’s not always about how much weight you can support overhead (even though you should be able to OHS more than you can snatch), its more about finding YOUR strong point overhead (we all have different strong points overhead. It is the position where the overhead squat almost feels effortless because your body is supporting the bar rather than your shoulders and arms). The only way to find that strong point is to overhead squat EVERY day. 3 sets of 10 OHS with a barbell before and/or after your workouts. Do it.
#2 Do the Burgener Warm-Up More
I’ve written about the benefits of the Burgener warm-up before. The Burg W.U. breaks down the movements and position your body goes through in the snatch. If you do it enough, it develops your muscle memory so that your body just knows what to do when you tell it to snatch. Before you take a lap and do our awesome dynamic warm up, grab a pcp (aka pvc) pipe and practice your Burg W.U., yo.
#3 Snatch Every Day
Take your broomstick at home and demonstrate/teach your family how to snatch before dinner every night. You don’t have to limit yourself to only snatching in the gym. Snatch your kids, snatch your dogs, snatch your boss, snatch whatever and whomever you can as much as you can. Repetition is key to getting familiar with this mystical movement.
#4 Take the Oly fundamentals course/join the Oly club
For the most part, I promise that I do not make all this stuff up. I’ve been around the sport my whole entire life and think it’s just the greatest thing since almond butter with flaxseed. If you let me, and if you listen to Britney on a regular basis, I can help you.
(Editor’s Note – Sage’s next Olympic Lifting 101 course begins on September 28. It will be held on Tuesdays and Thursdays for two weeks at 6:30 p.m. There are only a few spots remaining in her 101 course, so sign up NOW!!! Sage’s Olympic Lifting 201 course will begin on October 11, and will be held on Mondays and Wednesdays at 6:30 p.m.)