Friday, November 25, 2016

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 12 Single Arm DB Snatch (6/6)
• 6 Overhead Squat
• 12 Dips

*Partners Alternate Movements

• Mobility

• Snatch Complex

Strength:

4 Sets:

• Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

• 12 Single Arm DB Snatch (6/6)
• 6 Overhead Squat @55% of 1 RM Snatch
• 12 Ring Dips

*Partners Alternate Movements

• Mobility

• Snatch Complex

Strength:

A) 5 Sets: (Every 90 Seconds)

• Back Squat x 3 @ 80% of 1RM

B1) 3 Sets: (Every 90 Seconds)

• Good Mornings x 10 @80% of 3RM Push Press

B2) 3 Sets:

• Single Arm Bent DB Row x 8 ea.

Skill:

• 12 Single Arm DB Snatch (6/6)
• 6 Overhead Squat @55% of 1 RM Snatch
• 12 Wt. Ring Dips (25/15)

*Partners Alternate Movements

• Mobility