Session 2

Strong 4 The Open Week 6 Session 2

Session Notes

Today, fully send to the power snatch exercise. Remember to maintain proper form by keeping your hips above parallel.

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1

Power Snatch

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 60 %
    x 3 reps
  • 70 %
    x 2 reps
  • 80 %
    x 2 reps
  • 90 %
    x 1 reps
  • 100 %
    x 1 reps
  • 1 %
    x MAX reps

2

Hang Power Clean

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 60 %
    x 3 reps
  • 70 %
    x 2 reps
  • 80 %
    x 1 reps
  • 90 %
    x 1 reps
  • 90 %
    x 1 reps

3

Clean High Pull

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • 105 %
    x 3 reps
  • 110 %
    x 3 reps
  • 115 %
    x 3 reps
  • 115 %
    x 3 reps
  • 120 %
    x 3 reps

4

Bent Over Row

Warm ups : 50%< 2-3 sets
Rest : 90-120s

  • RPE 8
    x 4x6 reps