Today we will be introducing a skill transfer exercise that will be completely new for most of you. Have no fear! The Snatch Balance is a great way to develop confidence in getting under the bar and it is absolutely phenomenal for developing foot and arm speed. This is another great piece of the puzzle that you can add to your bag of tricks. Practice with a PVC pipe, come in during open gym and try it with weight, then PR your Snatch!
You will start with the bar in the Back Rack position, your hands in your Snatch/OHS grip and your feet in your jumping stance. After a slight dip and drive you will press your body down under the bar while moving your feet into the landing (squat) position as fast as possible. Again, this should be FAST! Your footwork is critical during this movement; if you are out of position then this will feel pretty funky. For this reason we are going to be starting out very light with this today. Eventually we will be working up in weight with this, theoretically your 1RM Snatch Balance = your 1RM Snatch.
If you still have no idea as to what I am talking about then just watch THIS quick video of some Catalyst Athletes getting under the bar.
Lastly, if any of you are interested in ordering any SFH Fish Oil or Protein Powder today is going to be one of the last days that you can get your order form in for this month. The book is on the front counter at the box so just take an order form out of the front, look up what you want to buy and fill out the form, then place it in the back of the binder. There are instructions on the binder as well and you can always ask your coach if you have any questions. Live Stronger, Faster and Healthier.
WOD 4 Rounds
3 Muscle Ups
"Being prepared for any random task is not the same thing as preparing randomly for any task."
Posted on Tue, April 14, 2015
by Dana Soprano