Technique Work (See Notes under More Details)
Beginners/Intermediate or lesser exposure – perform from the hang
and work on the movement/mechanics and bar speed first!
30 Ball Slams (20/15)
Post loads on Snatch and time (scale) of MetCon in comments.
Our annual Atomic CF Hammer & Chisel is going to be on Saturday, December 5, 2015! Registrations for competitors through Wednesday, November 25th!
Volunteer sign ups will also be available on the same registration link. This is free registration for volunteers. We will also have a volunteer raffle for special prizes at the end of the event! Must be present to win!
Notes for the Snatch by Coach Will aka “Panda”
Set shoulders. Tighten lats, traps. Be “gorilla-backed.” Elbows loose. Grip firm, but not choking the bar. Feet in a “just-wider-than-jumping” position.
What to feel:
*Always: Hamstring load is key. Must stay on your heels as long as possible. Bar path should be tight. Your shirt will come up a bit at your stomach. When at mid-thigh, extend violently, contacting the bar. Then punch as if your life depended upon it. Gain full control of bar: Spread the bar; Reach. Stand & own it.
*From the Floor (Mod-Adv; Heaviest weight): It’s not 110mph from the floor. It’s 65mph past the knees to mid-thigh by which time you should’ve built to 110mph and faster through bar contact.
*From the hang (Int-Mod; Moderately heavy weight): Movement begins standing tall, not at the knee. Don’t miss out on a bit of momentum. Hamstring load is most important as you don’t have as much momentum behind you. Squeeze the hips to the top of the pull. Drop deeper than you’re used to with heavier weights. Punch, punch, punch.
*From the high hip/hip-pocket (Beg-Int; Lightest weight): Hip pop is paramount. Drop, DON’T MUSCLE SNATCH. Punch, punch, punch.
How to miss:
Always: Miss with yourself in mind, NOT anyone else. Can’t control what others are doing around you, don’t try to. With that in mind, others shouldn’t worry about you when they’re lifting, give them priority. Get out from under your barbell. We can replace weights and bars, not you.
Adv: Be smart about attempts after misses (i.e., Why did I miss? Fatigue or technique) If tired from hitting tough training all around, a max effort lift might not be smart. If using 85% of your max and it’s light but you keep missing, consult coach.
Mod: Coaches eyes are your friends and your friends should be able to give a little coaching. Help each other out with a watch here and there. Be honest about what you see or don’t see.
Beg: DO NOT HOLD ONTO THE BARBELL IF YOU FEEL YOURSELF FAILING. As Queen Elsa sings, “Let it go.”
Have fun. If you’re too stressed with hitting a new PR that you’re not able to smile at you falling on your ass w/ 75% of your sisters max, you’re doing this shit wrong.