Barbell Club : 15/08/17 - Week 4

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. Overhead Squat - 10min to Build 2 RM

 

B.  Snatch Balance 3x2 w/ 2sec Pause @ 50%

 

C.  Snatch from Hips 3x3 @ 60%

 

D. Hang Snatch 5x2 @ go on feel if its your day go for a max out.

 

E.  Snatch Pulls 3x2 @ your daily hang snatch or 85%

 

Barbell Cycling Conditioning optional (advanced lifters)

Power Snatch x 30 @ 60kg