Monday April 16 2012  
1. 2012-04-16
junk yard dog + burgener warm up daily!

1. 2 pos snatch:85#x2, 95#x2, 100#x2, 105#x2 mid thigh, floor.

2. sn pulls: 120#x3, 130#x2 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3, 115#

4. good mornings: 3 x 5 stay back. med load. 65#
Jakub Mielnicki
2. 2012-04-16
Hi Coach, I attended the CrossFit Oly Cert this past weekend. I wanted to thank you again, if you ever visit South bend Indiana again, come and visit. I wanted to ask you about the Burgener Warmup and Assistance exercises for the Split Snatch, I did not get a chance to write them down and I have about 4 guys in my gym that I want to try it out.

I also wanted to ask you, what are some good exercises to get rid of the donkey Kick? Any info would be great. Looking forward to start your cycles and to start training with your programming for myself and Cheryl.
coach b
3. 2012-04-16
jakub.....lets look at the bwu for the split snatch:
1. down and up=same
2. elbows high and out-=same
3. muscle sn-same
4. sn lands=eleminated
5. sn drops=same
skill transfer
1. sn pp=same
2. ohs=now overhead split. start with bar on split and press at same time. then as you get pp+ split.
3. pressing sn bal-none
4. heaving sn bal=none
5. sn balance-bar on back...dip body into split.

i have eliminated pressing sn balance---too hard to explain.
jakub mielnicki
4. 2012-04-18
Thank you coach. For the snatch drops, would it be ok to sometimes snatch drop into a split instead of a squat, or would that just be to confusing?
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