Wednesday, March 23rd, 2016


1. Snatch+snatch balance no dip: 1+1 x 5 sets.  snatch the weight from the ground, bring bar to traps in the rear….drive your body into an over head squat (snatch balance) without a dip.  you will have to keep the weight light in order to get the PUNCH under the bar.  this requires great speed!!!

2. snatch: 1, 1, 1, 1.

3. ohs: 3, 2, 1, 1, 1.

4. 3 pos snatch deadlift: pause 2 sec at each position.  floor to mid thigh…pause.  mid thigh to the down position…hips under bar torso upright back tight….pause 2 seconds. from this down position now drive hard with the thighs creating acceleration on the bar to the finished position….slowly return bar to the floor. perform 3 sets of this exercise with a heavier weight…..suggestion about 80%- 90% of best clean.  HOWEVER….if this is too heavy, go by feel.

5. 25 pull ups + 25 sit ups x 3 sets.