Snatch Accessory and Position/Speed Clean & Jerk Work

It's not always slow and heavy. Today was mostly accessory work for overhead stability and positioning on the snatches and then speed and positioning on the clean & jerk.

At the lower weights, it was strict behind the neck overhead press to get things moving prior to doing the overhead squats.  Admittedly, overhead squats are especially comfortable for me, but it's good to make sure I can maintain good overhead position for a while, especially if I need to hang out at the bottom of a snatch for a bit to stabilize before standing back up.

At heavier weights, I used behind the neck push-presses to get the bar overhead.  Realistically in setting up for overhead squats, push-presses or push-jerks are the preferred movement to get the bar overhead, especially at heavier weights and/or higher repetitions.

And then there were the clean & jerk drills, which focused more on maintaining on balance, position, and dropping under the bar more quickly. I find it much easier to drop under the bar on the clean than I do with snatches. 

Rex Rumble 2019 Prep 1/n

So I did a dry run of the first two WODs from Rex Rumble to see how things would go and test whether or not my plans to survive would work.

I got between 58 reps, which comes out to somewhere between 2,610 lbs total ground to overhead. At one point, I wasn't sure if I remembered to set the timer correctly, but other than that, I think my pacing was reasonably good. My hips are starting a little higher than I normally would on an actual snatch, but looks like I didn't do my usual flying around or dancing.

And then there was the eight minutes of the Abyss in the form of Griptastic.  All I can say is that I'm glad that I'm doing scaled because I don't quite have thrusters yet at the 105 lb standard for Rx women.  I can probably clean and jerk it, but I know the judges at this event are much more strict with form on thrusters. That being said, I do push it a bit with my form on thrusters even at 65 lbs.

I did three full rounds plus 24 reps for a grand total of 114 reps. That was brutal! I think I might be able to pull off a full 4 rounds with my wrist wraps and someone to bark orders at me based on going into this WOD solo without very much rest (maybe about 20 minutes tops - competition usually will give me at least 45 minutes between events, often over an hour, sometimes even two hours). The cleans weren't as clean as they should be, but it looks like I can cycle the barbell with passable form. 

Hang Snatch and Box Jump Work

I got some work on my snatches in today along with some hang power clean, front squat, and split jerk... and then there were the 18" box jumps on the squishy boxes.