Start of a New 4 Week Cycle
Week 1 - Snatch
- Warm Up: General Self Preparation & Mobility
- Extra: 2 Rounds x T-Spine Pulses on Foam Roller x 10 into Banded Shoulder Openers in Squat x 10
- Invictus Snatch Barbell Routine x 1 Round
A. In A 10min Window complete 6 Rounds of the following complex working on position and balance at the bottom.
2 x Snatch Balance + 1 x OH Squat (Pause 2sec at the bottom)
Use a load that allows speed into the bottom of the balance, DO NOT press then drop.
B. Every 2min x 5 (10min)
3 x Hang Snatch (Daily triple)
C. Every Min. x 10 (10min)
1 x Hang Snatch @ 90% of the daily triple
Focus on finishing the pull "triple extension" and dropping fast and strong under the bar keeping the bar tight.
D. Halted Snatch Pulls 5 x 3 (floor to Below knee, pause for 2sec at halted position) @ 70-75%
Focus on position off the floor (Shin angle, Knees, Hips, Shoulders/Chest)
Extra -Strength Conditioning
Snatch Grip Push Press 4 x 8
Front Squats 3 x 5 @ 70-75-80%