3 position Snatch
1 High hang
1 Mid thigh hang
Find heavy 1 rep snatch
Breaking down movements can help the athlete adapt to bringing in more motor neurons and building recruitment patterns in muscle tissues. By breaking down the overall movement, a person begins to understand when to perform the specific parts. When first learning Olympic lifts, we tend to think too much. It’s not like everyday walking. Eventually you do want to get to the point where you lift without thinking, but this takes practice and time. Even then, elite athletes are constantly tweaking their form and perfecting their lifts. Complexes can help build the lift into your memory so at least the fundamental movement is done without much thought. When you perform today’s Snatch complexes, several things will happen…
**you activate motor units or NEURONS.
**you develop proprioception (the position of your body in space and gravity) and coordination.
**you activate both fast and slow twitch fibers in your muscles.
**your central nervous system, the primary motor cortex of your brain and spinal cord, will send impulses to your muscle fibers, which control all voluntary muscle movement. (think ALL your lifts and movement patterns)
Although I can’t really think of a time where I may actually snatch anything but a barbell in real life, there are some definite benefits and applications of all the neurological responses that happen when you SNATCH!! Yay! 😉
Tabata squat snatch (45/35lbs)
Majority of the session will be spent drilling the Snatch and then doing some lifting heavy!