Thursday 2-9-17

Coach's thoughts on today:

Whoa! How have I let you guys go this long without maxing out on Overhead Squats?

Warm-up:15min

  • Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Strength:25min

  • Overhead Squat (3-3-3-3-3)

Form: 5x5: focus on form but start getting used to heavier weight
Consistency: 3-3-3-3-3: try to set a new 3RM
Intensity: 5-5-3-3-1-1: new 1RM
remember to change your scoring to appropriate reps.

Bendy:20min