Monday, August 1st, 2016


  1. muscle snatch from floor: 3 sets x 2 reps
  2.  hang snatch+snatch balance+ohs: 1+1+1 x 4 sets
  3. snatch: work up to 5 singles….going heavier each set.  work on technique and speed.  work on keeping the bar as close to the body as you can.
  4. snatch deadlifts: 3 sets x 3 reps.  deadlift the bar thru the positions, no pause taking it to the high hang. HEAVY! which means about 5-10% heavier that best snatch.
  5. snatch push press: 3 x 5 reps  use good judgement in selecting the weight.
  6. 50 ab mat sit ups with weight behind head and feet cannot come off ground,