Warm Up: Z/Rib Pull/Arm Sweep/Swing/MP/Jerk/Clean/Snatch
Jerk(2x28kg) 5 minutes @ 8 rpm
10 minute rest
Snatch(28kg) L 18/18 ----> R 18/18/10
Snatch(28kg) L 14 ---> R 14
My snatch set was supposed to be 6 minutes at 18 rpm, however, this pace is just too fast as I am trying to figure out this new technique. The first minute on both sides, however, felt great. I was able to get into the finger lock early in the descent and actually experienced the ratcheting effect of the finger lock as the bell fell. Getting into the lock high in the descent also allowed me to follow the natural trajectory of the bell and I was really able to experience the "slingshot" effect of the bell as it completed its backswing between my legs and was launched upwards in the ascent. Even after only one session, I can tell this technique change is going to pay huge dividends. I am going to have to slow the rate of my snatch sets and maybe even drop down in bell weight until I can perfect the technique, but this change is eventually going to put me over the CMS numbers. This is a change well worth making.