Session 1
Session Notes:
When performing the hang snatch below the knee, make sure not to rush the lower. Follow the same path down as the bar will travel on the way up.
1
Hang Snatch Above & Below
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 65 %x 3 reps
- 65 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
2
Snatch High Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 90 %x 5 reps
- 100 %x 5 reps
- 100 %x 5 reps
3
Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 5 reps
- 70 %x 6 reps
- 70 %x 6 reps
- 70 %x 6 reps
- 70 %x 6 reps
4
Good Mornings
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- RPE 7x 4x6 reps