Monday 7.17.17

Good For:

  • Squat strength
  • Improving postural strength in FS/clean
  • Pulling strength

Notes:

  • Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
  • Select weights by feel for technique primers at start of workouts – these should be light, and the emphasis on the precision of the movement, not the weight.
  • For Saturday’s heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss – drop the weight and take a last single to finish on a make.

 

Monday Day -1

Technique Primer : Tall Snatch – 3 x 3 (light)

  •     Snatch – 75% 5×3
  •     Jerk – 75% 5×3
  •     Back Squat – 75% 5×3
  •     Floating Halting Snatch Deadlift (mid-thigh) – 100% 3×3

    -Weighted Back Extension – 3×10
    -Hanging Leg Raise – 4 x max (30 reps minimum)
    -Reverse Crunch – 3 x max

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