Session 1
Session Notes:
You know the drill: nice and fast on the snatch balance. It sets you up for the snatch, allowing you to get under the bar nice and quickly.
1
Drop Snatch Balance
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 3 %x BAR reps
- 3 %x BAR reps
- 3 %x BAR reps
- 3 %x BAR reps
- 3 %x BAR reps
2
Snatch
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 80 %x 3 reps
- 90 %x 3 reps
- 100 %x 3 reps
3
Snatch High Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 100 %x 3 reps
- 110 %x 3 reps
- 115 %x 3 reps
- 115 %x 3 reps
4
Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 2 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps