Session 4

Strong 4 The Open Week 7 Session 4

Session Notes

Drop snatch balance should be getting faster and faster now. Don’t lower the bar too far down the legs. After the clean, be sure to bring the feet in a touch before the jerk.

Previous Topic
Back to Lesson

1

Drop Snatch Balance

Warm ups : 50%< 2-3 sets
Rest : 60-90s

  • 5 %
    x BAR reps
  • 5 %
    x BAR reps
  • 5 %
    x BAR reps
  • 5 %
    x BAR reps
  • 5 %
    x BAR reps

2

Hang Snatch Above & Below

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

  • 60 %
    x 3 reps
  • 65 %
    x 3 reps
  • 70 %
    x 3 reps
  • 70 %
    x 3 reps
  • 70 %
    x 3 reps
  • 70 %
    x 3 reps

3

Clean & Jerk

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

  • 60 %
    x 2 reps
  • 65 %
    x 2 reps
  • 70 %
    x 2 reps
  • 70 %
    x 2 reps
  • 70 %
    x 2 reps

4

Back Squat

Warm ups : 50%< 2-3 sets
Rest : 120-360s

  • 60 %
    x 3 reps
  • 70 %
    x 3 reps
  • 80 %
    x 3 reps
  • 80 %
    x 3 reps
  • 80 %
    x 3 reps
  • 80 %
    x 3 reps