Wednesday, May 22, 2013

Soviet System Snatches

Yesterday was day 2, week 6 of the Soviet System template provided to me by Coach Ivan Rojas. The day called for hang power snatch (below the knee) done in 10 sets of triples. 30 working sets of snatches. 6 weeks ago this sounded impossible, now I don't think twice about it.

Just don't think about it
I decided to finally do something that I've wanted to do for a while, and that's film my whole set of snatches. Since I finally just got decent using IMovie on my MacBook, I figured this would be a good time actually do it.

Lemme tell you, filming 10 sets of snatches and keeping them in order is a pain in the ass. Since I got a shitty 8 GB iPhone I had to keep mailing myself the videos and then deleting them so I wouldn't run out of space. I got it all edited together and think it's pretty cool. Take a look:

Not perfect, I'm aware, but it doesn't suck. Here's what I see.

Sets 1&2: Feels light and moves "fast"; I move the bar over me, rather than getting under it. I think I need to sit back more when I'm at my knees? Trying to keep my knees way out like Coach Rojas told us.

Sets 3&4: I think my shoulders are too far over the bar? That will cause a poor bar path. Set 3, rep 3 was a press out. I don't think my bar path is TOO too bad.

Sets 5&6: Set 5, rep 3 I just didn't commit to getting under it. The pauses in set 5 may have been a little brief. I feel like my extension is good in set 6, but I'm not sure if I was getting into my toes too early or not. I think set 6, rep 3 might have been the rep of the day. The bar went up and instead of waiting for it, I dipped back under. Almost looks like I know what I'm doing!

Sets 7&8: Nope; set 7, rep 2 was the rep of the day. Rep 3 of that set was just a lack of commitment on my part. Set 8, rep 2 my straps came loose. When I shook them off I felt really weird, and got sweat in my eyes. Thus, rep 3 of that set was pure shit.

Sets 9,10&11: The singles at 77kg/170 pounds. These felt heavy but surprisingly good. Rep 1 felt good, and I think the bar path was actually good too. The catch position may have been a little more knees-forward than I would've preferred but I'm unsure if that's a fault or not. On rep 2 I only move my right foot; that's a little Wil Fleming-esque if you ask me. Rep 3 I thought looked good until I dumped it. I had to fight it a little and was just tired at that point.

That's what I see, but who knows if I'm right or wrong. If any coaches or other lifters happen to read this and want to give me some tips, I'd love to hear it.

That's all for today! Have a great day and go lift some heavy shit!


  1. Interesting post, vid doesnt work right for me, just a heads up.

  2. I've had problems with videos depending on the browser you're using; works fine on Chrome.