Friday 3-24-17

Coach's thoughts on today:
More Oly lifting! I know you guys don't want to do Oly as much as I want you to do Oly, but focus on developing these lifts. Form, work on making contact with the bar in the correct spot, and work on driving the bar with a strong jump and not an arm pull. Consistency/Intensity work on a hard jump and a pull under the bar.

Warm-up:25min

  • Junk-Yard Dog Warm-up

10 T-Jumps
10 Over/Unders

  • 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

Weightlifting:12min

  • Form: Metcon (2 Rounds for weight)

EMOM:
5 sets: 3 Hang Power Snatch
2min rest
5 sets: 3 Hang Power Cleans

Only 3 reps. Go heavy as is safe.

  • C/I: Metcon (2 Rounds for weight)

EMOM:
5 sets: 3 Hang Snatch
2min rest
5 sets: 3 Hang Cleans

I'm okay with slightly lighter weights, but FOCUS ON GETTING UNDER THE BAR!

Bendy:23min