10/12/2015

10/12/2015

 

Tomorrow we Snatch heavy. These days are important because it gives us a chance to focus on this one lift and really work on getting that form down. So in other words even though its a heavy day get in the gym and lets work on this lift. I hope everyones weekend was great and can't wait to get back in the gym tomorrow. 

 General Programming:

1) Coach led Warm-up

 

2) Burgener Warmup

1. Down and finish x5

2. High pull x5

3. Muscle snatch x5

4. snatch drops 2”,4”,6”

5. snatch drop hold strength in bottom x3

Skill transfer exercises

1. Snatch grip push press x5

2. Overhead squats x5

3. Drop snatches hold strength in the bottom x5

 

3) Snatch 3-3-3-3-3-3 reps AHAP

 

4) EMOM for 10 minutes complete the snatch complex

1 Power snatch @ 80% of todays heaviest snatch + 2 Snatch balances + 3 Over head squats

 

5) Mobility/stretching

 

Competition Programming:

1) Snatch 1x2@ 70 %, 2x1@ 75%, 6x2 @ 80%, 2X1 @ 85%, 2x1@ 90%, 1x1@ 95%

 

2) Back Squat 2x3@ 70%,  2x3@ 75%, 3x3@ 80%, 3X3@ 85%, 2x1@ 90%, 1x1@ 95%

 

3) Take ten minutes to work on handstand walks

 

4) For Time Complete

50 KB swings 53/35

50 Box Jumps 24/20

50 Pull-ups

800m Run

50 Pull-ups

50 Box Jumps 24/20

50 KB swings 53/35

 

5) Mobility/stretching



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