“Slow It Down…”

***HEADS UP!!! There Will Not Be An 8:15AM Session This Thursday… I Will Be Driving The Ontario Airport After The 6AM Session Is Done… 5AM… 6AM… 12:15PM & All Other PM Sessions Are On…***

From Catalyst Athletics…

The Slow Pull Power Snatch

Execution

The Slow Pull Snatch is simply a Power Snatch in which the athlete performs the 1st Pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

Once you have extended the body completely, pick up and move your feet into your Squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a Power position under the bar. Continue actively bringing the bar into the OverHead position as you stick the landing. Stabilize the bar overhead and then stand, keeping the bar overhead. Once you’ve stood completely with the bar in control, you can return it to the floor. ***NOT TODAY!!!***

Purpose

The Slow Pull Power Snatch can be used as a remedial or technique exercise to train the athlete to properly time the initiation of the 2nd Pull and to maintain the proper position over the bar until that point. As a training exercise, the slower speed will produce somewhat greater strengthening of the pulling posture, and because the 2nd Pull is being initiated with less existing upward momentum of the bar, it will force great power production and aggressiveness in both the final extension and the pull under the bar.

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ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest 2 Lift Complex:

“Slow Pull” Power Snatch + OverHead Squat

***REMEMBER YOUR NUMBERS!!! YOU’LL BE SEEING THIS COMPLEX ON THURSDAY…***

For Time:

1 Snatch + 2 OverHead Squats

Double Unders

2 Snatches + 4 OverHead Squats

Double Unders

3 Snatches + 6 OverHead Squats

Double Unders

4 Snatches + 8 OverHead Squat

Double Unders

5 Snatches + 10 OverHead Squats

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THAT’S THURSDAY’S MetCon… This Is Today’s (Tuesday)…

MetCon…

Expect To See Double Unders Everyday This Week… Be Wise When You Pick Your Poison… I Want To You Work On Them… Yes… But… I Also Want You To Finish The Actual WOD…

***Double Unders…***

Elite… Reps Of: 75-50-25…

ADV… Reps Of: 50-35-20…

Rx’d… Reps Of: 35-20-5…

Sx’d… Reps Of: 15-10-5…

***Box Jumps… All Levels: M-24″/F-20″…***

***Thrusters… All Levels: M-95lbs/F-65lbs…***

20 Min TIME CAP!!!

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For Time:

Double Unders

21 Box Jumps

9 Thrusters

400 Meter Run

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Double Unders

15 Box Jumps

15 Thrusters

400 Meter Run

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Double Unders

9 Box Jumps

21 Thrusters

400 Meter Run… TIME!!!

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3…2…1… GO!!!

Mando

12.3.2018 WOD & Scores…

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