Monday, December 14, 2009

One Step Back; Two Steps Forward

After a refreshing week off from training, today was the first day back with the bells. I am once again training for my CMS numbers in the biathlon with my sights set on the next meet in Toledo on January 30th. At the recent Atlanta meet, my coach noticed that I was catching the bell too late on the descent of the snatch which was pulling my arm down and leading to early grip fatigue. I am now focused on changing my snatch technique. I am really concentrating on getting into the finger lock (thumb over index finger) early in the descent in hopes of preserving my grip and picking up the extra reps that I need to hit my CMS numbers. However, getting into the finger lock is easier said than done. During my week off, I practiced getting into the finger lock from the clean. Although this is a good drill, it is easier than dropping from the overhead position in the snatch.

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
OAJ(32kg) 15/15
Swing(40kg) 20/20
Swing(32kg) 30/30

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.

1 comment:

Boris said...

Look forward to see some "before/after" video!