Barbell Club : 19/09/17

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

 

Every 2min x 3 (6min)

A. Snatch High Pull + Power Snatch + Overhead Squat x 3 x 2+2+2 @ 55-60%

 

Every 2min x 3 (6min)

B. Snatch High Pull + Snatch + Overhead Squat x 3 x 1+1+1 @ 65-75%

 

Every 2min x 3 (6min)

C. Snatch Pull + Snatch x 3 x 1+1 @ 75-80%

 

Every 2min x 3 (6min)

D. Snatch x 3x1 @ 80-90%

 

E..  Front Squats 3x3 progressive add 2.5 / 5% to last week last set.