Session 3
Session Notes:
Hang snatch, hitting some solid doubles. Feel free to use straps for these. When back squatting, focus on controlling the bounce out of the bottom to drive fast out of the hole.
1
Hang Snatch Above & Below
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 2 reps
- 70 %x 2 reps
- 75 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
2
Snatch Dead Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 105 %x 3 reps
- 105 %x 3 reps
- 105 %x 3 reps
- 105 %x 3 reps
3
Clean
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
- 80 %x 2 reps
4
Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 3 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps