Barbell Club : 22/05/18 - Wk 7 / S 13

A) Overhead Snatch Complex 3 x (3+3+3)

Muscle Snatch+ Snatch Balance Without A Dip+ Sotts Press

 

B) Pause Snatch Balance + Pause OHS+ Snatch Balance 5 x (1+1+1) 

 

C) Snatch

Snatch with 3 second Pause in Squat
3 x 1
Try and work up a little heavier than last week. 

Into 

3×2. Start 2.5-5 kg heavier than the weight you ended on in the pause snatch above.

 

D) Front Squat - Complex

5 x 1 1/4 front squat + Front Squat 

Build up to a challenging set. Try and get heavier than last week. 

 

E) Midline - 3 Rounds

12x Weighted Back Extensions (use a barbell)
Side Plank Hold x 30 sec each side + 10 side plank Dips
15 x Ring Rows (keep core tight no kipping)