Barbell Club : 22/08/17 - Week 5

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.  Sotts Press 3x3 (use an optimal load)

B.  Heaving Snatch Balance 3x3 @ 60-70%

C.  Hang Snatch 6x3 @ 75% from last week

D.  Halted Snatch Pulls 3x2 @ 100% (Pause 3sec below knees)

E.  Front Squats 5x5 progressive

 

Barbell Cycling Conditioning optional (advanced lifters)

50 x Power Snatch @ 45kg in a tabata format.