WOD 8/4/12 c
Warm Up: 3 Rounds of: 30 seconds each: Squat Jumps/Mountain Climbers/Flutter Kicks
PVC Burgerner Warm Up/Skill Transfer Exercises
5 Minutes Back/Shoulder Mobility
Power Snatch– 5@50 SN 1RM + 3@60/70% + 1/1/1 Max Effort (15 Minute Cap)
Isabel= For Time: 30 Power Snatches (135/95) (18 Minute Cap)
Tabata: kbs @ 40#, push ups, sit ups, squats –> 323
I heart tabata.
LOVE that photo!
Also…
Warm-up => due to persisting ligament issues (from labour) jumps and flutter kicks are out. So I did plain air squats and some sort of crunch instead of flutter kicks.
Power Snatch => 5×15, 3×35, 5×40, 3×50, 3×55, 1×65, F@70, 1×70
My pre-preggie 1RM was 80. I think I could have gotten 75 today, at least.
Isabel @ 55# => 5:07
Cash-out => 10 push-up / 10 abmat s.u. / 10 DUs / 10 p.u. / 10 s.u. in 5:00 min
…
Now, I have a question.
I found it curious that we were doing Power Snatches today instead of Squat Snatches. I understand that they are different movements and are each valid individually but…
Shouldn’t we ideally have the Squat Snatch nailed down tight before we max out on a Power Snatch? Or is it the other way around?
Discuss.
The Power Snatch is technically less demanding than the full snatch. The power snatch is, theoretically, better at developing power – because you have to throw the bar higher. Ideally a heavy power snatch will become a squat snatch with a properly trained athlete (they will sink lower under the bar as the bar doesn’t come up as high until they are in a full snatch).
BUT you don’t have to be able to perform a full snatch to perform a power snatch. Some athletes, because of flexibility issues, will take a long time to develop a full snatch, but can still train the first and second pull of the movement in the power snatch.
Everything that Kurt said, AND…
Maxing out ANYTHING should only be done once you can actually perform the movement correctly. If you’re just learning the movement, then maxing out will only result in poor technique and won’t give you ANY benefit. More than likely, it will actually sabotage your training, and set you back. Maxing out strength movements like squats and preses shouldn’t be done for at least two to three months into your training, and o-lifts (clean, jerk, snatch) probably not for six months at least. You’ll be much better off sticking with a 5×3- or 5×5-rep scheme at lower weights and really dialing in the technique.
In my experience I need to full Snatch in order to PR. That is what helps me get under the load. Then once I feel confident with the new weight I will attempt to Power & split snatch.
My thought is this: it’s easier to transition from Squat Snatch to Power Snatch (to me); so we should start with the Squat Snatch!
I’m really comfortable with power lifts. I’m not comfortable with squat lifts. If I worked on squat lifts at lower weights (as Dan suggests) then I think my power lifts would improve because of a more solid core… er, or something.
If you work on a full clean or a full snatch at lower weights you wont necessarily improve on your power positions. In the full movement versus the power movement the first and second pulls are the same. It is the third pull that is different. The third pull is you pulling yourself under the bar. In the full movement you are pulling yourself into a squat – and the partial movement you are not. Low weights at the full position does not develop strength or power in the first and second pull. You have to pull the bar with less force because it does not have to go as high as in the power position (and there is the low weight).
The power lifts will develop the first and second pull better than the full lift, but will not develop the flexibility or speed for a really good third pull. A full lift is much better at developing flexibility, technique, and speed. Both should be done, but to develop power quickly (with out waiting 6 months or whatever – difference of opinion with Dan here) the power lifts can be done.
Personally I tend to do higher volume (and obviously lower weights) with the power positions. The full lifts are done at higher weights and take more to recover from.
I am, though, a big fan of teaching and learning the full lifts. BUT flexibility is usually the biggest issue. You need to have an upright torso position in the bottom of the squat and stretching is the best way to get that position.
Okay! That makes sense to me. Thank you for taking the time to clarify. 🙂
I was always the kid in the classroom asking, “Why?” 😉
P.S. Thanks for the responses! It does make a little more sense to me…