Tuesday 4-18-17

Coach's thoughts on today:
There is tons of time to get all this done. Take a little extra time on the warm-up. If your technique needs work spend time on that before getting to the weights. I want this not to feel rushed. I want you all to be able to perform by attempting the reps when you feel ready. Focus! Nail it!

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

Weightlifting

  • Form: Hang Clean (5x3)

This can be done as a hang-power clean with a front squat, but the more you can work on catching low the better.

  • C/I: Clean (5-5-3-3-1-1-1)