The Heaving Balance helps us develop speed, confidence and balance when receiving the bar in the Snatch. In the demo video, Ron and Felice clearly show how difficult it can be to put the barbell exactly where we would like it to go. The Balance, like all the fast movements, must be executed at full speed and with aggressiveness to gain its desired result. Don’t let the video scare ya… Ron’s technique for riding the barbell to the ground (on his head) is unique only to him… we were just lucky enough to capture it on vid.
Today’s work is to develop your balance while the barbell is overhead in the Snatch grip.
Heaving Snatch Balance (click for demo vid) – work up to a single your technique supports.
Snatch Grip Deadlift – 3r x 6
5 rounds for time…
5 Overhead Squats (155/95)
5 Box Jumps (28″/24″)
Power Clean – 70% (of clean) x 5 x 4 – 1 minute rest b/tw sets
[Back Squat x 3 (fast!) + 3 Box Jump (30″/24″)] x 5 – 90 seconds rest b/tw sets
Snatch Shrug Pull from Riser – 100% of Snatch x 3 x 5 – 90 seconds rest b/tw sets