Josh's CrossFit Training<< 2012-02-14 >>
Obj: Strength + Skill
(1) 1RM Snatch
(2) 6x1 Snatch @ 90%
(3) 10 Rounds:
3x Muscle up every 30 sec
(4) 3 Rounds
Max double unders in 60 sec
30 sec rest
(5) 4 Rounds
20/20/20 Low Back Complex
15x Back Extension
25x GHD Sit ups
5x Standing Barbell Russian Twist
(6) Foam Roll + Mobility
We aren't quite satisfied with Josh's Snatch numbers - he's able to hit about 225 right now, but is capable of so much more. We need to refine his techinique and use some drills to get him away from some "bad habits". If you watch the video, you'll see how I address his 2 main issues, which are swinging the bar out, and not hitting bottom in his squat.
Swinging the bar is a combination of 2 things. First - he pulls too early (the bar is still low on his thighs, and not up into the crease of his hips. Secondly, he's not getting complete hip extension, or "vertical hips".
Hitting bottom in the squat is a musle memory issue, and a mental block. I make him do hang snatch and snatch off the blocks to help fix this. By the end of the session it looks much better.
Josh wasn't able to make today's muscle up progression. He got through 5 Rounds of doing 3x reps every 30 seconds. Then, I had to drop him to 2 reps. He still finished 30 reps in about 6 minutes though, which is a good improvement.
Talking with Josh after his session he felt a bit discouraged. The snatch numbers weren't great by any means, and he reached failure on muscle ups much sooner than we had hoped. Still, we have to try to take some positives away from today's results. When Josh first started doing this a month ago he could barely do 4 or 5 muslce ups in a row. Now, he's handling much more volume. We know that Josh is going to be at a disadvantage against most smaller athletes when it comes to gymnastics stuff (kipping pull ups, muscle ups, and handstand pushups) simply because of his size, but he's extremely athletic and getting to be proficient enough with these movements where he won't fall far behind when they show up.
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