For time, lift 4000 lbs via one armed dumbbell or kettlebell snatch.
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(DU Challenge - Day + 15)
Coach's Notes. (standard times of 0545, 0630, and 0800)
So we need to do a little math before the WOD to figure out how many reps of what weight will get us to 4000 lbs. A heavier weight for fewer reps? Or a lighter weight for more reps? Or a combination of the two? Not to insult anyone's math skills, but for illustration: a 50# weight needs only 80 reps, a 20# weight needs 200 reps. Athletes may switch between left or right side reps as needed, and may decide to change the weight during execution. The goal is a level of intensity that allows mechanically safe snatches for every rep.
Let's use the standard of one fluid movement from the ground to a locked out overhead position for each rep, avoid the hanging or swinging snatch variations. Not necessary to catch the weight in a depth below parallel or squat to below parallel but that certainly adds more 'work' to the movement and is significantly harder than doing a one armed snatch caught in an upright position.
It is important to remember to set your loaded shoulder back to keep tension in the system. And your free arm is also part of that same system, so externally rotate that free shoulder to prevent losing stability. It makes a difference!
Training Videos.
- Here is a video, courtesy of CFHQ, of a Dumbbell Snatch. Not required to squat in the catch but give it a try if you want.
- Here is a video, courtesy of CFHQ, of a KB snatch from the swing. Take the weight from the ground for today's WOD.
- Here is a video, courtesy of CFHQ, of a Barbell Snatch. Although we are not prescribing the barbell today, note Pat Barber's mechanics on each attempt. Great example of speed thru the middle.