Thursday, March 1, 2012

A) Olympic Lifting Skill Complex – Snatch
(3 reps of each, ONCE through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

(Perform with empty barbell.)

B) Snatch
Set 1 – 35 kg
Set 2 – 37 kg
Set 3 – 40 kg
Set 4 – 42 kg
Set 5 – 44 kg
Set 6 – 45 kg

Rest as needed.

C) 45 lb. Power Snatch x 10 reps in 20 seconds
(smooth and efficient, good mechanics, calm breathing on each rep)

Rest as needed.

75 lb. Power Snatch x 5 reps
(Practice method you will use – singles, doubles, triples)

Rest as needed.

100 lb. Power Snatch x 3 reps
(Practice method and pacing – singles and put your hands on it)

D) 15 minutes – light circulatory work (mix modalities here, some light jogging, double-unders, a little bit or rowing and a few rhythmic pull-ups)

ran a couple of laps around the gym, then decided to work on some double unders. Did a set of 62, then steph did 75, so I did 82, she did 90, then I tried to beat her but tripped up at 87. Yep, we’re a little competitive…

Two New PR’s for double unders…yay!

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