Wednesday, December 3

We have some snatch and overhead squat work today and we can always use a good review of these movements. The video below is from Colin Burns, who may be the best snatcher in the country. He is the current American record holder in his weight class with a 169 kg snatch (373 lbs.). He is also the reigning national champion in his weight class of 94 kg. Luckily, a few of us that have been around for a while got to train with and under Colin while he lived in Grand Rapids a couple of years ago. He trained at 616 for about a year and he continues to coach Robert (our weightlifting coach) remotely.

Obviously, after all of that, we learned how to teach the snatch just like Colin demonstrates in the video below. You should be familiar with all of the positions he references, but he has more time to get into some of the finer points. Check out the video and think about how precise his positions are. That precision is what makes him a great lifter and what can make you better. Don’t disregard the little things and try to focus on each position as you warm up.

We do our barbell warm ups and progressions all of the time, and for a reason. These positions are important and you should be able to get to them without thinking. If the American record holder thinks it’s important to go through them every time he touches a barbell, they are probably good for us too. Try to find some time to watch this all the way through and apply that knowledge in class.

Workout for Wednesday, December 3
EMOTM for 10 min:
Odd Min: 4 Power Snatch + 3 Overhead Squats (115/85)

For Time:
20 Pistols
10 Burpees
20 Pistols
10 Burpees
100 Double Unders
20 Pistols
10 Burpees
20 Pistols
10 Burpees