"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
If you read this blog every day and have been checking the leaderboard all week, you have probably seen 12.2. If you are not up to speed, then click here go to the Week 2 tab before reading further. This post won't make sense if you don't know what I am talking about.
I'm guessing you have probably started thinking about how far you might be able to get throught the WOD, or how heavy the weight is going to feel. I am wondering how many of you began to visualize what good snatch technique looks like.
Seeing movement makes you better at moving. Visualitation is a key to learing complex movement patterns. I have watched videos of world class Olympic weightlifters over and over then a few more times hitting the pause button frequently to look at the different positions and try to figure out timing. Although I am decent at best in Olympic lifting, I have developed proficient lifting techinque with minimal coaching and I attribute much of this to visualization and drills. You can learn a ton about the snatch by watching videos.
last night when I found out what this weeks workout was for the Open I thought about my strategy. Its pretty straight forward, but I don't want to get into that here. Each athlete will need slightly different approach to this one.
Regadless of strategy, the way to maximize your score here is to be focused on technique. Developing a consistent and accurate movement pattern will allows you to conserve energy for later in the wokout when the difficulty increases and the stakes get higher. Now it's time to watch some videos of the most perfect snatch I could find. I swear I didn't search the internet for the most perfect snatch in slow motion.
Watch this video over and over. If you are really dedicated you might even get out a broomstick and do some drills trying to emulate this perfect snatch. If you are obsessed like some of us, you might even go so far as to film your snatch and have a good look at it.
This video is a squat snatch which is not the ideal movement for this weeks WOD, but might become necessary as the load increases or as you fatigue. You will want to start the workout with power snatches, or even muscle snatches if you are real strong. The mechanics on this lift are the same as the power snatch except this is a real heavy lift which required a full squat to get locked out.
Note how the lifter keeps the bar close to the legs. As she gets the bar to her thighs, she brings her hips to the bar and right as her hips get to the bar she jumps upward with everything she has. At this point she continues to keep the bar very close as she pulls herself under the bar. The bar moves upward in a straight line all the way up.
This is a really good snatch, so watch it over and over, then watch it more hitting pause and looking at different postions. Go get your stick and stand in front of a mirrow practicing. Oh heck, get out the good old video camera and film your own snatch. If you can improve your techinqe, positioning and timing, you will maximize your potential this week.
