Monday, July 18th, 2016


  1. muscle snatch from floor: max for the day.
  2. snatch: 5 singles working up to a heavier weight.  no more than 5 singles. (no misses)
  3. snatch balance: work up to a heavier weight than you used in the snatch:  no misses!  concentrate on speed punching under the bar!!
  4. positional pulls: floor to hang (pause 3 sec)….back to 1″off floor…..repeat 3 reps of these pulls.  on the final pull explode to a good finished bringing the elbows high and outside.  make sure you keep the bar close to the body on this pull!  some coaches refer this to the russian style pull.
  5. sit ups with weight behind head: 100 reps total.