Snatches and a Nice Rack

Sunday usually means session with Jarrod.  Today was no exception.  I was wiped after a long week of working out, today would have been day 9 in a row.  Last night before I went to bed, I watched some of the 2012 Crossfit Games where Rich Froning was dominating.  Then I dreamt that I showed up at Craic and Rich Froning was there and wanted to coach me.  He made me do 1 armed dumb bell snatches over and over again.  Jarrod showed up during the session as was irritated and snippily to me at the end “I hope you know you’re paying ME for this session,” while ignoring Rich Froning all the while.  

Then I woke up, ambled out of bed, and headed to Craic.  Jarrod was there, Rich Froning wasn’t.  We worked on doing an active rest session.  Jarrod wanted to do some mobility to improve my rack position, as getting my elbows through had been taking some time.  He wanted to compare my rack position before and after the mobility and here are the results:

You can definitely see improvement.  I won’t bore you with all the exercises that we did, but the most painful one is laying on the ground and putting the 45# barbell on your shoulder and rolling it back and forth.  It fucking sucked. I don’t even know what it’s called.  

Then we worked on snatch drops.  As I mentioned in my post earlier this week, I have a lot of trouble getting under the bar.  It’s all in my head and something I need to break through on.  We did the drops with just the 45# bar, and I had some troubles early on.  We did a few sets of 3.  The first one I did, I just fell backwards and dropped the barbell.  These make me SO NERVOUS.  I finally warmed up a bit and got through the sets.  They weren’t all pretty, but they did remind me that I can do them.  Then Jarrod added 20# to the bar for 65# snatch drops.  The majority of the time I muscled up the bar, but I had 1-2 good ones in there.  Too bad they weren’t kitty drop snatches.  Drop, then snatch.

Then we worked on some high hang cleans with 65# – all about fast elbows.  I’m getting a little better at it, but still tend to drop my elbows right before I drop down into my squat.  It’s very subtle, but it’s something that I’m aware I’m doing.  Fast elbows, nice rack.  Here’s some video Jarrod took of me doing one of the sets. He wanted met to wait two seconds at the bottom.  Just wanted to clarify so you didn’t think I was taking my sweet ass time with 65#. You can see some subtle differences, but those variations make the difference between a clean PR and a fail. 

Overall great session, just what I needed.  Tomorrow is a rest day.

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