25 Feb 13

Warm Up
  • 400m run
  • dynamic stretching
  • mobility- couch stretch 2:30 ea side
  • 5-10 minutes of HS walk practice (if you cannot HS walk, work on HS holds facing the wall, adding shoulder touches if possible)
Strength
  • Speed HBBS x 2
  • EMOM x 7 minutes
 
These need to be all about SPEED. I want you to focus on perfect technique and ability to drive explosively out of the hole (this is not about dropping down into the rep quickly). Guideline is 60-65% of 1RM, but this will depend a lot on how it feels and what weight is working for you today. This is NOT about going heavy or grinding it out.
 
 
Barbell Work
Heaving Snatch Balance 

Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor.
Percentages are of 1RM snatch
  • 5@55%
  • 3@65%
  • 2@68%
  • 1@70%
  • 1@75%
  • 1@80%
Rest as needed.
 
Conditioning
9-6-3
Snatch, 135/95
Bar MU (sub: ring MU, with a band, if necessary, to get full extension at the bottom. No rowing MU)

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