Monday, August 29th, 2016


  • Tempo 3 pos snatches: 5 sets x 3 reps (1x high hang + 1x hang + 1x floor). Rep #1 will be a 5 second tempo snatch deadlift to the down position straight into a high hang snatch. After the first rep, bring the bar back to the high hang, take 2 seconds to load/find your hang position and then perform a hang snatch. For the third rep, reset, and from the floor perform a snatch.  For the first rep, think about it as an extremely slow/smooth pull that goes from the floor – 1″off the floor – below knee – above knee/hang – mid thigh – down then explode into a high hang snatch. Everything in italics should be tempo.
  • snatch pulls: 5 sets x 3 reps. you choose the weight.  use good form.
  • snatch push press: 5 sets x 5 reps.  you choose the weight.  get strong at the top. pause at top 1 sec.
  • roman chair sit ups on glute ham if you have it.  pause 1 sec with your back parallel to the floor…then sit up. 100 reps
  • back extensions: 3 sets of 10 no weight.  pause at parallel then return to start.