When looking at the barbell snatch and considering the impact it has across the 10 General Physical Skills we understand why mastering this movement is well worth the effort!
We worked some higher rep, light load Barbell snatch into our workout today.
I saw some great movement, our constant work on efficient bar path paid off.
The biggest flaw I saw comes right back to the basics, this is why we spend time with the PVC pipe making sure everything is right from the beginning.
Keep those elbows HIGH and OUTSIDE.
I’ll continue to demonstrate and emphasize this “scarecrow position” in our skill work…it is the final position we need to be in before our aggressive dive and quick flip to the overhead position of support. I’ll also show a cool drill to help you master this problem area, the “Scarecrow Drop Snatch”…remind me to break out the video camera so we can post this tutorial up as a reference.
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In Class I heard a lot of you talk about dialing in on a perfect 2-week introduction to the Zone. To help out, Leslie sent me a few of her favorite recipes to share. If you have logged a few days of the zone in a journal, or have a few favorite meals send them in so we can help each other out in our quest.
Leslie’s no fuss, no muscles required Zone Meals
Monday, December 3, 2007
10 General Physical Skills
I ran into some camera problems after 0600...
1. Four Minutes of Cal's = GPP
2. Push-Pull Strength Mash-up
Super Pro Pushup x :30
Chins x :30
6 Rounds
Score total reps
3. WOD
Barbell Snatch x 10
Big Box Jump x 20
Situp x 30
Squat x 40
5 rounds for time
or
AMRAP in 20 minutes
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Spaghetti Squash Lasagna
1 to 1.5 lbs ground turkey breast (as lean as you can get)
1 spaghetti squash
1 jar spaghetti sauce
2 cups shredded mozzarella
2 cups of cottage cheese or ricotta
Cook up the spaghetti squash and then shred into spaghetti. Brown ground turkey. Preheat oven to 325. In a 9x13 dish layer 1/2 the spaghetti squash on the bottom. Then follow with 1/2 the turkey, 1/2 the mozz, 1/2 the ricotta and 1/2 the sauce (in your favorite order). Then layer the second layer starting with the squash, then the turkey, sauce, and cheeses. Bake for 30 to 45 minutes. Portion out for your blocks needs.
Also - adding some spices (garlic powder, oregano, etc.) is recommended based on your tastes.
Thanks Georgia!
Love it, Spaghetti squash...
My only add-on would be to watch the portion content of the sauce...it's traditionally high in sugar.
Diced "Italian Style" tomatoes are an alternative; with the cheeses, spices, and Turkey it might work flavor-wise.
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