Plateaus

Last week I wrote about my revelation dealing with my 2nd pull and how I hypothesized that I would be able to improve my snatch by focusing on power snatch. I was hoping that taking out the 3rd pull (fully under the bar) would eliminate some of the complexity and allow me to focus on setting up a good position with the 1st pull and violently exploding in the triple extension on the 2nd pull.

I am proud to announce that the result was monstrous. I was doing one
of “Outlaw’s” strength sessions that included a 7 min EMOM of 2
snatches at 85% followed by 1 rep at 95%. I know that when Rudy calls
for “Snatch” he means full snatch but I modified mine to 1 power snatch to work pulls 1 and 2 then 1 full snatch to put all 3 pulls together. With my current 1RM at an estimated 205, I did the EMOM at 175lbs. I felt fast and explosive all the way through the 7th set. Then I loaded the bar up with 195 and went into my 1 rep at 95%. The
movement was effortless and I caught the bar higher than I ever have with that weight. I want to mention here that this is the weight that cost me $1000 and a 2nd place podium finish in the Asian Regional’s. After crushing 195 I knew that I could not stop there. I quickly added 5lbs plates and hit 205 with as ease, then 210, then 215.
Filled with excitement, I loaded up 220. It went plenty high but I left the weight out in front, causing me to miss the rep. I thought back to what Steve Miller told me about lat activation throughout the first 2 pulls and shot up a successful rep with less than 15 seconds of rest from my missed attempt. At this point I knew there was only I thing to do. I had to hit 225.

For those of you who do not know me well, I snatched 225 over two
years ago at the 2010 regional WOD #1. My form on that day was
abysmal at best but the adrenaline took over and I was able to get the
weight. Unfortunately, I have not been close since even though my
strength numbers have gone up and my fitness has greatly improved.
The only way I can describe my progress in the snatch over these 2
years is “overwhelming disappointment”. I had not only stalled, but against all of my best efforts, gone backwards.

I hit 225 again, for the second time in my life. With only 7 days of power snatch focused work I was able to find my sticking point. I know some people reading this will think that the solution should have been obvious. But the truth is that solutions are never obvious until you know that they are solutions. I was trying all kinds of things that kept getting more and more complicated. But the real answer was for me to keep it simple.

I am writing this hoping that it will inspire others to “keep it simple” when they hit their own plateaus, whether that be performance specific or dealing with body composition. Take a week and try something simple. If you are struggling with pull-ups do 10 negatives every day for a week. If can’t get your diet in line, try cutting
sugar, or bread, or diary for a solid 7 days. If your performance is stalling, try running a couple miles every morning for a week or doing the RX’d programming at your gym. I will not guarantee that you will be successful on your first attempt, but you will be 1 step closer to finding your solution. The important thing is that you go hard! And don’t forget to measure results at the beginning and the end.
-Brice