Day 1 with Coach
OHS
Snatch Balance technique- Punch yourself under the bar
Power Snatch Progression:
power position-bring hips to the bar
above the knee- straight shins with shoulders over bar
set up- knee to elbow, big chest over bar
lift off (from floor)- Hips and shoulder rise together as knees are pulled back
power snatch
Snatch Pull- This is NOT a deadlift. This is the lift off combined with the above the knee position. You should not reach full extension
Day 2
5-10min empty bar practice using the progression posted under day 1
Snatch Pull 5x2 @100% of snatch weight
Push Press 5x5 Add weight every set
Workout: 5 rounds for time
6 Pull-ups
9 hollow rocks
12 KB squats
Day 3
Accessory Work
- 4x12 GHD sit-ups
- 4x12 Back Extensions
- 5x6 pushups
5-10 min empty bar practice
Snatch Balance 5x3 45-65lbs
Power Snatch 2x1@50% 2x1@55% 2x1@60% 5x1 @ 65% of your known max
Day 4
5-10min empty bar practice
Power snatch+ OHS (this is for technical practice, keep it light and do it right ;)
Workout: 10 rounds
1 min rowing
1 min rest
Goal is a total of 2500 meters or more