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PCF Oly Lifting class w/ Jon M
Participated in Jon’s intermediate Oly class last night. This morning, I weighed in to check the GOMAD progress and I was at 187#, up 4lbs from last week.
Coincidence? I don’t think so.
First time I’ve done this and it was worthwhile. We went through the Burgener warmup, the snatch grip deadlift, and then worked hang power snatches with video. I really need to drill the snatch landing as I was donkey kicking insanely. It’s supposed to be a very fast, aggressive, and slight outward movement of the feet and I looked like a bull pawing the ground and kicking back (other than my feet, I did not resemble said bull). Jon also said to get full hip extension before the shrug, and then as you go up into the elbows high and outside and start the third pull, you want to be pulling the bar back against your body. Because of your upward and somewhat backward momentum, it won’t really hug your body but that’ll keep it close. His coach taught him to push through the heels and think about NOT leaving the ground at all, and he said that helps to cure the huge jump/kick.
On the snatch grip DL, the first pull, it’s important to push your knees back so the bar travelsin a straight line up.
I can never remember the Burgener warmup, so I googled it. This is from CFJ #53.
The sequence is as follows, always in this order:
1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch
1700 PCF WOD:
For Time:
10 Snatches (95/65)
10 Ring Dips
10 Hang Squat Santches
10 Ring Dips
10 Power Snatches
10 Ring Dips
10 Hang Power Snatches
10 Ring Dips
8:52 w/ 75#. I will go heavier next time, I only had to break the snatches two or three times overall. Ring dips were killer. Kipped a few of them near the end but still not real good at that.
1800 PCF WOD:
21 Hang Snatch, 95/65 lbs
15 Sit Ups
15 Hang Snatch, 95/65 lbs
30 Sit Ups
9 Hang Snatch, 95/65 lbs
45 Sit Ups
7:33 w/ 75# snatches. This felt pretty good, and was a decent time even with that weight.
ZACK GETS CROSSFIT 