Saturday we can safely squeeze 9 people into each class which is a good thing since the classes are booked right up!

We will be practicing the snatch in the form of the muscle snatch, the overhead squat and the squat snatch.

My knee is fully recovered now thanks in part to modifying workouts as needed.  The snatch practice was another great example of this.  The muscle snatch requires no loaded knee flexion so needed no adjustments but the other two lifts would put my knee in harm’s way.

My 3 rep overhead squat is generally greater than my body weight and doing 15 reps at that sort of load seemed ill-advised.  So instead of working strength as intended by the programming, I decided to do double dumbbell overhead squats at 35lbs turning it into a mobility day instead.  I can develop strength when my knee is not irritated.  Mobility is always useful and the light load did not aggravate my knee at all. If it had, I could have done the same thing but to a box set high enough for my knee to be safe.

Instead of squat snatch I opted for a power snatch which allowed me to go reasonably heavy without overloading my knee.

Even on a day that involved lots of squatting, I was able to get a good workout while allowing my knee to recover.  Thanks to a week of careful modification, I seem to be fully recovered.  Learn to listen to your body.  Don’t be too attached to the RX or to “winning” the workout.  Learn to work with your body and adjust accordingly.  Find alternative ways to challenge yourself.

Zoom Equipment:

Load to snatch (barbell, dumbbell, kettlebell, backpack…)

Warm Up/Tech
Part 1
1 min Standing belly breathing
1 min Standing head nods
1 min Standing head rotations
Part 2
3 Rounds:
1 min Shoulder Pass Throughs
1 min Muscle Snatch
1 min OHS
1 min Squat Snatch

Muscle Snatch 1-1-1-1-1
OHS 3-3-3-3-3
Squat Snatch 1-1-1-1-1

Tabata Muscle Snatch
Tabata OHS
Tabata Squat Snatch

Score = Total Reps in all 3 rounds

Cool Down
1 min Scapula Rock
1 min Scapula Rotations
1 min Scapula Retractions
1 min Kick Stand Rock right
1 min Kick Stand Rock left