Barbell Club : 29/08/17

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 (Focus is to get yourself into the bottom, you may load the bar)

 

B.  Hang Snatch @ 60-70% 2x2, 75% x 1, 80% x 1, 85% x 1, 90% x 1 - Go for a Daily if it feels good 

 

C.  Halted Snatch x2 (Pause 2sec below knees) into Snatch Pull x 1 @ 100%

 

D.  Front Squats 5x5 progressive add 2.5 / 5% to last week last set.

 

Barbell Cycling Conditioning optional (advanced lifters)

Rest Week