10/17/2015

10/17/2015

 

Saturday is finally here. Come sweat it out in the AM with some power snatches.

General Programming:

1) Coach Led warmup

 

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) For time Complete an ascending ladder from 1 to 10 of power snatches 115/80

 

Before each set of reps of the power snatch complete 10 box jumps

 

Competition Programming:

1) Find a 1RM snatch

 

2) Find a 1RM clean and jerk

 

Notes: No more than 3 fails at the maximal weight

 

3) Complete an ascending ladder form 1 to 10 of OHS 115/80

 

Before each set of reps of the OHS squat complete a set of high knees through the agility ladder and 10 T2B

 

4) Mobility/stretching


 


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