Barbell Club : 11/04/17

New Cycle

Week 3 - 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 the following working on position and balance at the bottom.

1. 3x3 Overhead Squats

2. 3x2 Snatch Balance

Use a load that allows speed into the bottom of the balance, DO NOT press then drop.

 

B. Every 90sec x 6 (9min) 

1 x Snatch Pull + 1 x Snatch - Work to a Daily

 

C. Every min. for 9min

1 x Snatch Pull + 1 x Snatch @ 85% of todays daily max

 

Extra -Strength Conditioning

Front Squats 3 x 2 @ 80-85-90%

SG Push Press B/N 4x6 - Prog