Training Session 6 with Coach Keith
The half way point! Time flies when you’re learning to split snatch. Coach Keith warmed me up with a short pullup/pushup/OHS circuit and then we got to work. Started by learning the pieces of the snatch - the hook grip, dip, shrug, high-pull, and finally the overhead extension with a ‘trap door’ squat. He drilled me on the individual movements and then had me string them together. I need to focus on keeping my weight back and not doing too much work with my arms. Unfortunately, my grip was fried from all the forearm and hand training I did in kung fu the past couple of days, so I could barely hold onto the bar after a while. Out of mercy, Keith had me do a few sets of front squats, since the rack position requires no grip. Started with the bar and worked up to 135 in sets of 5. The weight felt pretty easy, just need to make sure I keep my weight on my heels and my chest and elbows up.
Then we did some clean and snatch practice with a 30lb dumbbell. We worked both the split and power variations of each and progressed into some interesting stuff. Keith had me snatch the weight up, overhead squat down (which required some weird body positioning/rotating), then perform a Sott’s press. Here’s a video of something very similar to the drill.
After that, Keith suggested I finish up with some Turkish Get Up singles. After watching me use the 30lb dumbbell he said “Oh, that’s too light,” and had me work with the empty 45lb barbell. He noted that I looked solid and asked how heavy I can go. I told him that I was working toward 100lb but never tried it. So we kept bumping up the weight on the bar: 55, 65, and 85. Keith said I definitely have a 100lb TGU in me, so we loaded it up, he gave some good tips about keeping the bar directly over my forearm, and I went for it. It went up fairly easy and going down was no problem until the very last step. I need to work on controlling the weight all the way to the floor, but I got it: 100lb TGU!
