Ballistic

In common usage, ballistic often describes a person flying into a rage, "My parents went ballistic when I crashed the car."  Formally, ballistics refers to the mechanics of flight of an object propelled through the air. The word ballistic derived from the Latin ballista, the name for a large crossbow shaped weapon used to fire large missiles or stones. 

Today YOU will be the ballista, launching a weight from the ground to overhead. We are doing the snatch--a ballistic lift.  Few, if any, exercises match the explosive power necessary to propel a weight overhead. 

The snatch is one of the two olympic lifts, and requires a tremendous amount of strength, balance, and coordination.

Watch this footage from the 2004 Olympics in Athens.  Pay attention to the hook grip, and the dynamics of the lift.

Today's Workout

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and record time and load.

Today's Endurance Workout

Wait at least 3 hours after Today's Workout and then choose ONE of the following:

Swim, Bike, Run, Row

All out Efforts!

6 rounds of: 90 seconds on, 90 seconds off

Cover as much Distance as possible in each of the 90 sec intervals.