Barbell Club : 12/09/17

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 5x3 (Focus is to get yourself into the bottom, you may load the bar)

 

B.  Halted Pull below knee (pause 2sec) +  Snatch 6x2+1 @ 65 -75%

 

C.  Snatch Pull 5x2 @ 95%

 

D.  Front Squats 5x3 progressive add 2.5 / 5% to last week last set.

 

Barbell Cycling Conditioning optional (advanced lifters)

6 x 20/20sec @ 40-50kg (total reps) 

Power Snatch

Compare your total reps / score from week 2