Barbell Club : 30/05/17

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 3x3 (Build up to a narrow grip)

 

B.  Snatch Balance 3x2 w/ 3sec Pause @ 40%

 

C.  Snatch from Blocks (Above Knee) 5 Rounds @ 60/65%

Complex - Pull x 1, Power Snatch x 1, Snatch Balance x 1 : 10sec Rest intoSquat Snatch x 2 

 

D.  Power Snatch 5x2 @ 60-70%

Control from the floor.

 

E.  Front Squat (X-Fit Cycle week 6 )

50% - 60% 3 x 2

70% x 2

80% x 1

85% x 1

90%% x 2 x 1

 

Midline

GHD Back Extensions 3 x 12

Loaded Side Plank 3 x 20-30sec