Session 4
Session Notes:
When setting up the bar for the hang snatch, make sure to lower it to the mid-thigh. This will allow you to achieve the strongest pull to the hip and extension. For the 1 1/4 squats, focus on maintaining tension in the back during the 1/4 portion of the movement. This will help you build a strong foundation for the squat.
1
Hang Snatch Above & Below
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
2
Clean & Jerk
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 2 reps
- 75 %x 2 reps
- 75 %x 2 reps
- 75 %x 2 reps
3
1 Quarter Back Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 3 reps
- 70 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
- 75 %x 3 reps
4
Good Mornings
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- RPE 7x 4x6 reps
