Thursday, November 27, 2014

A. Snatch
Advanced/intermediate: Take your current 1 RM or 3 RM and do the following:
2 snatch high pulls plus 1 snatch. Working sets @ 75%, 80%, 85%, and then repeat 85% or go to 88%. Allow for plus or minus 5%.

The purpose of the high pull is to practice keeping the bar tight to the body. This means the bar should SLIDE up your thigh while your elbows are still straight. Don't bump the bar against the thigh. Also, keep the bar tight to your chest. Don't rainbow the bar once it passes your hips. You will be fatigued for that snatch so you will have to PULL with your arms.

Beginner Hang Power: 3, 3, 3, 3 - Go up if your coach tells you to.

B. Row 350 meters
    Shoulder taps x 40
    Rest 60 sec.
    5 sets