Monday, May 29th, 2017

FOR THE 4TH WEEK I AM NOT PUTTING ANY %% ON THE WEIGHTS.  USE YOUR BODY TO TELL YOU WHAT YOU SHOULD LIFT!!  

TECHNIQUE RULES!!!  REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER

 BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES 3RD!

  1. 3 Position snatch: 1 from high hang, 1 from hang, 1 from floor.  normal speed.  slow is smooth smooth is fast.  5 sets x 3 reps….perfect technique.
  2. snatch tempo pulls: 3 sets x 1 rep……10 sec up, 1o sec down.  hit all 6 positions perfectly.
  3. sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
  4. back extensions: parallel to ground.  use weight and pause 2 sec at the top.  2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
  5. box jumps x 15 at 21″+ height.
  6. sit ups x 50 using a 5-10 lb db behind head.

fyi:

The six positions are:

1-1″ off floor

2-1″ below knee

3-1″ above knee

4-mid thigh. Aka hang

5-the scoop. I call this the down position.

6-can be 3 different names….a. High hang if I am standing only. B. FINISH if I am exploding to a finish position from number 5. C. Can actually be a snatch from 5 position or a clean from 5. Depending on what we are working on.