Barbell Club : 16/05/17

Snatch Barbell Warm-Up

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below Knee

 

A. Narrow Overhead Squats 5x3 (Build up to a narrow grip)

 

B.  Snatch Balance 3x3 w/ 3sec Pause @ 30-40%

 

C.  Snatch from Hips 5x2 @ 50-60%

 

D.  4 Point Snatch Pull (Pause 2sec at each position) 5x1 @ 70%

 

E.  Front Squat (X-Fit Cycle week 4) 3 x 5.3.2 @ 80% of 3RM

 

Midline

GHD Back Extensions 3 x 12

Loaded Side Plank 3 x 20-30sec