Sunday, 17 July, 2016
WARM UP – MOBILITY
3-5 min aerobic / dynamic warm-up
Hip and shoulder stretch / prep – coaches choice
Overhead Squat + Snatch warm-up with empty barbell
Quick review of Clean + Split Jerk
SNATCH X 2
In 20 minutes build slowly to a heavy double. Rest as needed between sets.
Not touch and go, you may drop the bar between reps but there may not be more that 10s between lifts for a successful double.
(If you hit your first rep, miss your second, you do not get a third attempt. A double must be two consecutive reps)
CLEAN & JERK X 2
In 20 minutes build slowly to a heavy double.
Same rules as with the Snatch
PUSH PRESS X 5
BENT OVER ROW X 8
Warm-up each movement (3-4 mins) then;
Every 90s x 8 sets: (4 working sets each)
C1) Push Press x 5 (Build to a heavy or 5RM)
C2) Pronated Bent Over Row x 8 (@3,1,X,1)
Same or similar weight across the rows, maintain tempo and position. Alternate Pronated and Supinated grip each round.
Crossover Symmetry: Plyo