Part of our goal over the next few months is to put together a library of videos for the movements we will be using, along with some instructional suggestions and tips we’ve developed. We believe there is a huge void when it comes to proper instructional videos, and have grown tired of giving Catalyst 3-4,000 views a day. We’ve brought in Spencer Arnold for help on the Olympic lifts, and have already added quite a few of his demos on our Vimeo Page. We will be using these, amongst others, to go along with the WOD posts below. If you have any questions on the lift, please click on the demo video and hopefully it will give you a better idea of exactly what you should look like.
David Cornthwaite @ 215# off high blocks. Bar path + speed = zero gravity.
Here’s one of those tip videos I talked about earlier. I have a confession to make: I have what Spencer called “mummy arms”. No, he did not mean that as a compliment, he meant that I have the tendency to keep my arms so straight on my Snatch that I look like a mummy. You know, “OOOOOOOOoooooooooo, ooooooooOOOOOOOO, OOOOOOOOOOOOOOOOOOOOOO!” This is likely the reason I haven’t PR’d in about 600 years, and is also the reason I miss in a different direction almost every time (circular bar path vs. vertical). Spencer did a drill with me off high boxes, which you guys will be doing this week, where he used a PVC to minimize my swing of the bar. I wanted to work on it today, and after tinkering with a few versions (tape doesn’t work), I came up with this…
I basically put two bands around the boxes (the blue and green lines), then just shoved a PVC in there (that’s what she said). This gave me the ability to monitor my “mummy arms” without the necessity of having someone stand there, bored out of their skull, trying not to stare at my quads.
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
*Rest 2 minutes.