Notes from today's OLY Cert. - The Snatch
Fundamentals of Teaching:
Stance-Grip-Position
1) Jump/Pull Land/Receive
2)Hook 8”-12”
3) Positions: High hang/Mid-thigh/Below Knees/Floor
4) Burgener Warmup:
a)Down and Up—for speed
b)Elbows high and outside—for keeping bar close
c)Muscle Snatch—for strength and 3rd pull
d)Snatch Land—for footwork (power)
e)Snatch Drop—for footwork (full)
Skill Transfer Exercises:
a)SN PP-overhead strength (100% of SN)
b)OHS—core strength
c)Pressing SN Balance—pressing under the bar
d)Heaving SN Balance—
e)SN balance—fastest, 100%+ of SN
3 Pulls of weightlifting: first, second, third
“When the arms bend, the power ends”
“Jump hard, not high”
“Shoulders lead arms follow”
“Finish!”
“Pull yourself under the bar”
“Speed through the middle”
“Pockets”
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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