Snatch gains and GF TGUs

I had a great week of training Koda.
I was able to get in Olympic lifting sessions on Monday, Tuesday and Wednesday and make is down to see Steve Miller at USA Stars on Friday. Most of my Olympic work these days is “from a box” that will allow the bar to rest below my knee. Thanks to the half dozen sessions I have had with Steve, I have fixed some of my form errors and was able to hit 205 this weekend. This is the most I have been able to snatch since I left for Afghanistan in March of 2011.

Here is a link to the vimeo clips of my recent lifting progression.
http://vimeo.com/user11819998

I love going back and looking at the progress that I have made since working with him. Still, I have a long way to go. This is an email that Steve sent me last night after he watched my 205 snatch from blocks.

“Okay...when you scoop to the explosion point, you must get there as quickly as possible but when you get there you do not bang or bump that area...you freeze the bar when you barely touch. The body and bar (one unit) will be motionless for a second. This is very important. You are focusing on getting from above the knee to the explosion point as quickly/efficiently as possible.

The trunk whip is carrying the bar out and up way too much. Control the bar.

Both movements must be refined. If you are getting a PR at this point...that speaks volumes about what it will be ahead.”

THAT GETS ME PUMPED!

I was also able to get in 3 WODs at Koda this week which included a C&J EMOM, a Helen PR, some lactate buffering thrusters, and a crazy 18 min AMRAP bear complex.

We have “Meathead Mania” every Sunday at Koda from 9-11. It is basically open gym time for anyone to come in and work on their goals or do a WOD that they missed. Even though there is no scheduled workout, lifting heavy and doing hill sprints is highly encouraged. Not only do hill sprints create elite athletes by eliciting insanely high hormonal responses, they also make you look awesomely ripped. You would think that hill sprints would be included in more training programs, especially programs that are based on measuring performance. The reason you do not see them more often is because HILL SPRINTS SUCK!!! They are painful and make you hate life.

Fortunately, misery it less perceived when shared.
-Brice