Monday, November 7th, 2016


1. BARSKI snatch:  3 reps at mid thigh and no straps,   Work up to 70% of best snatch. Perform 5 sets.

2. Snatch balance no dip: 3 sets x 2 reps.  Medium weight.  Hold in bottom for 2 sec. of each squat.

3. snatch balance with a dip: 3 sets x 1 rep…..heavy….try to beat your best snatch

4. snatch push press: 3 sets x 3 reps….increase weight each set.

5. tempo snatch pulls: 3 sets x 3 reps… not set bar down on floor….1″ off floor for reps 2 and 3. these are done slowly…….taking 10 sec to complete 1 rep….floor to high hang and back down.  this is a positional exercise…..ensure hitting all positions properly.

6. 50 ab mat sit ups total.  Use weight behind head.