Forrest coached a snatch workout last week and captured the pictures above. What I wanted to show was “the body position before the bar left the hip”. So, if you don’t know by know, the bar will come from the ground and make contact with your hips (whether it brushes or clearly bumps is up to you and your preference) and it’s important to be able to see and feel the position.

(Pic 1) Kyle - Great extension of the hips. The bar makes contact high into the hip-pocket. Wrists are rolled forward and elbows are about to go “high and to the outside” to allow for the bar to travel closely to the body as he dives under to catch in the bottom of the squat. Kyle made this lift.

(Pic 2) Rich - Rich didn’t quite get his hips through quick enough and he is not vertical in the torso at the point where the bar leaves the body. What ends up happening here is he will continue to open his hips and pushing the bar away from the body. The bar travels too far forward and he misses the lift.

(Pic 3) Pat - Good extension of the hips…in fact, probably too much. By over-extending the hips and torso (and neck!), he clearly gets into a pretty weakened position and needs to regain that position quickly so he can catch the weight. What happened is he jumped his body back, but the bar stayed on a fairly vertical path, so the bar was missed forward.

Cranky Calves Clinic this Saturday
Got cranky calves?? Check out Ashley’s Calf Clinic this Saturday at MBS starting at 11am. You can come alone or with a partner to learn how to mobilize and stretch your connective tissue using Rossiter techniques. You may be surprised how much improvement you can see by opening up those tight heel cords from running and not stretching afterward! Register atwww.heelingpain.com under events. Cost is $15 per person!

Workout of the Day
AMRAP 4 minutes:
Alternating Turkish Get Ups, 72/53 lb.
Rest 4 minutes

AMRAP 4 minutes:
10 Push press, 95/65 lb.
10 Pullups
Rest 4 minutes

AMRAP 4 minutes:
10 Kettlebell swings 72/53 lb.
10 Hand release pushups

L3 - Rx
L2 - 53/35 lb.
L1 - 35/25 lb.

Extra credit:
Mobility for 10 minutes.

Post your scores to the whiteboard.