Barbell Club : 01/08/17 - Week 2

 

Warm-Up: Snatch Drills (BB/TB/PVC)

  • Overhead Squat x 3
  • Snatch Balance (Set feet / control into bottom) x 3 
  • 3 Point Snatch Balance x 3 x 1+1+1

 

  • High Pulls (Below knees / Trace the bar path) x 3 x 3
  • Hang Snatch Complex (Muscle - Power - Squat) x 3 x 1+1+1

 

A. Snatch Press to Overhead Squats 3x4 (w/ 2sec pause at the bottom)

 

B.  Snatch Balance 3x3 w/ 2sec Pause @ 50%

 

C.  Snatch from Hips 5x2-3 @ 60%

 

D.  4 Point Snatch Pull (Pause 2sec at each position) 5x1 @ 75%

 

Barbell Cycling Conditioning optional (advanced lifters)

6 x 20/20sec @ 40-50kg

Power Snatch 

 

E.  Front Squat 4 x 5 @ 70-75%