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The Snatch balance is a terrific transfer exercise that really helps us get under the bar more quickly. The emphasis is not pushing up but pulling under. The two words of the day were stability and positioning. If either is off- fail.

Thanks for a good tech day CFHQ. We needed it.

Snatch balance 1-1-1-1-1-1-1

Tammy- 55
Richard- 175
Abby- 45
Russell- 165
Todd McK- 85
Paige- 45
Eric- 115
Paul- 65
Carrie- 15
Megan- 90
Kathryn- 55
Jeremy- 65
Sharon- 55
Caitlin- 50
Tommy- 95
T- 125

Push press 3-3-3-3-3

Joan- 65
Alan- 95
Pamela- 45
Tom B- 115
David- 135
Juan- 95

Great workout everyone. MONSTER lifts Megan, and Richard! Irrespective of what you lifted, the focus of today's workout is to continue to become locked on with regard to stability and positioning. IF you hear an Instructor yelling "heels!" or "knees out!" or "active shoulders- head through the hole!" a lot, you had a tough time with the Snatch balance didn't you.

Stability begins with a solid heel root, a super tight core, and active overhead positioning has got to be spot on. We spend a lot of time on these and had the opportunity to put ourselves to the test. If you struggled, it was because you were missing one, or perhaps even both.

Quite a few people stuck to just the bar and focused on form. Good job. Never hesitate to do this. Learn the Burgener warm-up, and perform it regularly- especially on "O" days. Get in the hole and stay there a few minutes, EVERY day. Ankle, knee, hip, and shoulder flexibility are key. Perform mobility for each over our three day training cycle. Hang from the bar- THAT is a great example of an ACTIVE SHOULDER.

Mobility + strength = durability.

Great job visitor John- a 165# Snatch balance *PR at CFSF. Good vibes. Also, great to see Trey C back home from West Point for a bit.

Good workout puppies. Second of the three Press varieties, the Push press allows that potent hip drive to get some momentum on the bar. Good dips, drives, and overhead positioning. THANKS for your hard work. Solid!

The Push jerk is next. You're going to love it.

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Track!

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Thanks for another great day at CFSF. Thanks for your hard work and strong efforts. Thanks again Kathryn!

Greatness cannot be purchased. It must be earned.
CFSF