Thursday February 4, 2016

Snatch Review

Click to access 53_06_Burgener_Warmup.pdf

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – pop/shrug/high pull/bar overhead (muscle snatch)

3 – overhead squats

3 – snatch balance

3 – squat snatch

Strength

Snatch Complex – High Hang Snatch + Hang Snatch (just above knees) + Snatch = 1 rep

You should be able to complete the first two lifts without setting the bar down.

E2MOM for 20 minutes (10 sets) – 1 rep

Set 1-3 = 50% 1RM

Set 4-5 = 60-70%

Set 6-7 = 70-80 %

Set 8-9 = 80-90%

Set 10 = 95%

 

*New folks, power snatch. Regulars, if you’re wanting to work your Oly lifts, do squat snatches.  Watch for curling the bar and for catching it with an arched back.

WOD

5RFT

9 Deadlifts

6 Hang Power Snatches

3 Overhead Squat

Pick your load based on 3 unbroken overhead squats. This WOD is one of strategy, plan your rests appropriately.  Example: Do 8 DL, rest, 9th DL into the hang power snatches.  If you do 9 DL then rest before starting your hang power snatches, you end up doing a 10th DL to get to the hang.  Be efficient.

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