Monday, February 28, 2011

Monday's Workout

Strength Skill:
  • Snatches (2 sets of 5, 3 sets of 3)
It's been half a year since we last practiced snatches in class -- and though the movement feels less foreign this time around, I'm rusty.

On paper, snatches don't seem that difficult: Just grab a barbell with a wide grip and fling it overhead in one fluid motion. In practice, though, even hang power snatches -- where you start with the weight suspended above the ground and end with your thighs above parallel -- pose a significant challenge to the coordination-impaired (like me).

Oddly enough, though, the thing that bugged me the most today was the hook grip, a method that calls for wrapping one's fingers around both the thumb and the bar like this:

Over the past few months, I've gotten used to using a hook grip when practicing barbell cleans, but the wide grip required for snatches put more pressure on the inside part of my thumbs. I didn't enjoy the discomfort, but with practice, I'm sure I'll get accustomed to snatching with a hook grip sooner or later.

  • Run 400 meters
  • 15 dumbbell power cleans
  • Run 400 meters
  • 15 dumbbell squat cleans
  • Run 400 meters
  • 15 dumbbell squat clean-thrusters

The best (read: most difficult) movement was saved for last -- when everyone's legs and arms were already on fire. The RXed weight for men? A pair of 45-pound dumbbells. So did I go RXed? Oh, hell to the no.

Result: 10:04.