Posts Tagged ‘Snatch’
1 Arm Pushing and Pulling for Explosive Strength
Hey guys! I hope your training this week is kicking butt and taking names.
I hope you’re #winning every time you battle the iron.
Have you ever head the cliche’, “you are only as strong as your weakest link? Well, it’s true.
I hit one of my favorite movements for explosive strength. It’s the 1 arm snatch and jerk. It’s great for developing a ton of strength.
Every so often I’ll throw in one arm movements like this. It really helps me work on my weaknesses. Everyone has a dominant side and when you’re constantly doing regular barbell pulling and pushing that dominant side takes up the slack.
One arm movements are a battle for your weak arm or leg. It’s out there on an island all alone. You have no choice but to bring up your weak side or your progress will simply stall.
ATTACK YOUR WEAKNESSES!!!!!
How do you attack your weaknesses?
What are some of your favorite 1 arm/leg movments
Drop me a comment and let me know.
Barbell Complexes and Deload Training
Ahh….
Time to deload this week. As I mentioned in my last post, don’t be afraid of the deload.
I talked about being pretty busted up from the last session of last week. I still am a little bit. It must have been a good one, huh?
All that let me know was this was the right time to deload.
Today I hit some barbell complexes and mobility work to aid in recovery. Check out the complex below.
Get Strong(er) Wk 4 – Deload #1
Barbell Complex – 4rds
1 – Snatch Grip Deadlift – 5
2 – Hang Snatch – 5
3 – Hang Clean – 5
4 – Front Squat – 5
5 – Military Press – 5
6 – Back Squat – 5
7 – Back Thruster – 5
This one was a beast! I pushed the pace and hit 4 rds before my grip totally gave out on me.
Time to work on the grip strength!
Here’s a little training music to get your week started off the right way!
The only way to get stronger…Under the Bar Experience
There is only one way to get stronger.
You MUST get under the bar.
Want to improve your squat? Squat.
Want to improve your deads? Deadlift
Need to improve your olympic lifts? Snatch, clean, and jerk.
It’s that simple. Spend the time to perfect the lifts at which you want to gain strength or improve your technique.
That’s precisely what today was for me.
Today was squat day. Again, my main goal this training cycle is to add strength and improve technique. I really focused on driving out of the hole today and it really helped a lot and I can see the improvement.
Get Strong(er) Week 3 – Day 2
1 – Squat 5×4
2a – RDL – 3×6
2b – Leg Raises 2×15
2c – GHD situps 2×20
3 – Sled drag 5×150′
GET UNDER THE BAR AND GET STRONG SON!
Get Strong(er) Week 2 – Day 3
Your training should always have a goal.
My goals for this cycle are not just to get stronger in general but to improve my oly lifting, squat, and bodyweight strength.
Your goals must not be general. They should be specific. This will allow you to narrow your focus and get the most out of your training.
Another thing that should drive you is fear. I train the way I do because I fear and refuse to be weak. Weakness, both physical and mental is not an option if you want to get better at anything.
Fear keeps you driven and determined to reach your goals. If you have no fear, you’re not alive!
Load up the bar and get things done!
Get Strong(er) Wk 2 Day 3
1 – Hang Snatch 5×5
2 – Bench Press 5×5
3a – Recline Row 100 reps
3b – Pushups 100 reps
For the pushups and recline rows I tried to knock these out in a few steps with as little rest as possible. It was pretty challenging at the end and I definitely have plenty of room for improvement.
Good Squat, Good Pull, Good Food!
I missed updating my training log for last Friday. Rest assured, I did lift. I ventured down the road to Williamsburg, VA to train with fellow underground strength coach, Matt Shannon of Crossfit 1776. We squatted, did a little conditioning then talked training over some great food.
It’s always great to talk shop with other coaches. We discussed everything from the underground, to crossfit issues, to the paleo diet. It was great way to end the training week. Fun was had by all!
This morning I got back to the heavy lifting. It was time to pump up the weight on the deadlift.
Full Body Training: Wk 6 – Day 1
1 – Deadlift 5×5,3,3,1,1
2a – Zercher Squat 3×8
2b – DB Snatch 3x6ea.
3a – Incline DB Chest Press 3×9,9,5
3b – Neutral Grip Pullup 3xsubmax
3c – DBL KB Swings 35×30
It’s definitely time to find some heavier DBs and KBs. The search continues!
The deads felt great. The weight isn’t where I want it to be put it continues to climb. Constant progression is the goal after all.
As always, comments and feedback are welcome.
Train hard and keep killin’ it!
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