Wednesday, December 5, 2012

MOD- Deadlift- 3 @ 70%
3 @ 80%
3 @ 90%
WOD– 5RFT of:
-15 Deadlift 135/95
-15 HRPU

The Snatch is the world’s fastest lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance – from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.

Want to improve your snatch?  The following three and a half minute video from the 2009 Weightlifting Worlds is filled with slow motion footage of a number of different athletes.  Consider watching this video part of your training and follow these three steps:

1.  Watch the video once and absorb the fact these guys weighed in just under 151 lbs, and the winner of the event, Liao Hui of China, put 352 lbs overhead.

2.  Watch the video a second time and note that the technique/form for virtually every, even under slow motion scrutiny, is virtually identical. The bar stays extremely close to the body and moves in a straight line from the ground to where it is received.

3. Head to the gym and imitate.