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Lifting Ourselves and One Another

Thursday, September 25, 2008

7 rounds for load:

Hang Snatch
Snatch Balance
Repeat 10 times

Coach’s notes:  For this workout start at an easy snatch weight.  Take the bar from a hang above the knee and snatch the weight overhead.  Instead of lowering back to the front, lower the bar to the back.  From here, snatch balance the bar.  From the bottom of the snatch balance stand with the bar in the overhead squat and then lower the bar down to the front, BUT do not let the bar touch the floor.  Take it from the hang again and repeat 10 times.  Once all 10 sets of hang snatch and snatch balance are complete, THEN lower the bar to the floor.  You can rest as much as needed during the set as long as the bar does not touch the ground (”Bear” style) and as much as needed between sets.  Increase the load each round and post highest load reached to comments. 

Compare to May 13, 2008 


Comments: 2

Never done snatch balance before so tonight was about practice more than anything.
Started with the dowel and then progressed to a 45lb bar.
I look forward to doing this one once I get better at both the hang snatch and the balance.
The Bear is my favorite workout and I can see this one being a close second :o)

Outdoor class:

7 rounds –

7 ring dips
14 DB push press (used 30lb DB’s)
21 jumping squats (full depth squats required and had a pvc pipe across back for a little weight resistance)
21 DB swings


fun WOD especially with all the rain!!

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