“You’re changing it. Nothing changes.”
In my Olympic Lifting class, Zach watches us very closely. He can see what I can’t. And on Wednesday, he could see how I changed my lift when I added 10 pounds to the bar during snatch drills.
I worked alone Wednesday. My usual lift partner, Andrea, wasn’t there. I prefer having a partner. It makes judging your breaks between sets easier. Plus, Andrea’s really cool and encouraging. It’s nice having a cheerleader.
I have a lot of details about snatch form bouncing around in my head. I know where to put my body before the lift. Finally. Off the blocks, the bar sits right at the knee. My feet are flat on the floor, the weight is in my heels. There’s a slight stretch in my hamstrings. Shoulders are over the bar. My back is tight, with the lumbar curve activated. My chest is up.
I haven’t quite developed a consistent mental checklist. It seems like every lift has something very slightly different about it, so sometimes I get confused.
What always stays the same is:
- Do not JERK the bar off the floor
- Pull straight up with the chest
- Be aggressive getting under the bar
- Stick the landing
- Even if you screw up, finish the lift.
And to be honest, there’s more to that list.
Often times, multiple things need to happen at the very same time. And that’s what makes it tricky.
For example, during a split second in the pull, your hips open, your wrists and elbows turn in, the bar makes contact with your hips and you jump under the bar.
Sometimes it happens for me. Sorta.
I have trouble at the heavier weights. I struggle to be explosive and get under the bar. Zach says it’s all in my head.
Isn’t that like most things that hold us back? The trick is breaking that mental barrier.
Obstacles cannot crush me. Every obstacle yields to stern resolve. He who is fixed to a star does not change his mind.
— Leonardo da Vinci.
Back squats: 70%x5, 75%x4, 85% 4×4 → 95/100/115
Power snatch off blocks + OHS: 3×3, 2×2 → 35/45/55, 55/55
Snatch off blocks: 2×2, 1×3 → 55/55, 55/55/55
Snatch grip push press BTN (behind the neck) → 55/55/60/65