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
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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