Snatch 80% x 2 x 10
AMRAP 10 minutes
Ascending pyramid (1 each, 2 each, 3 each) of:
Pike from ring support (scale to knee raise)
Dumbbell Overhead Squat (45/25)
The purpose of the snatch portion is to be consistent with medium-to-heavy weight. When bar speed slows down, catch becomes inconsistent, or the movement doesn’t look fluid, cut back to 1 every minute or so. Take longer breaks. If you can’t improve, stop: don’t practice bad technique.
The overhead squat is a very tough movement, requiring practice and technique. Even after achieving a bit of mastery, it’s possible for one arm to compensate for the other. When you look at a lifter from the side, you’ll often see their arms displaced (one farther back than the other.) This is a bad habit, but impossible to feel for yourself; it must be identified by a coach. Even then, it’s tough to correct without a proprioceptive clue.
Enter dumbbell overhead squats. It’s hard to beat unilateral movement when it comes to overcoming compensatory problems! We’re mixing knee/hip extension with rigid torso posture in the OHS with hip flexion and rigid torso posture in the pike from support. This looks a bit easy, on paper: the best workouts always do. See you in the gym.
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