10.15.18 – 10.25.18

Monday, 10.15.18 Warm up 3 rounds 5 kip swings 10 pigeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8 10 plank shoulder taps 30 jump ropes then Snatch warm up   Snatch: Perform the following for positioning and activation – load is not the priority.   Every 90 Seconds, for 3.5 minutes (2 sets): Snatch Press from Receiving x 5 reps[…]

10.8.18 – 10.13.18

Monday, 10.8.18 Warm up 3 rounds 5 kip swings 10 pidgeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8 10 plank shoulder taps 30 jump ropes then Snatch warm up   Snatch: Take 15 minutes to build to 90% of your 1-RM Snatch   Every minute, on the minute, for 10 minutes: Snatch x 1 rep @ 90-92% of 1-RM  […]

10.1.18 – 10.6.18

Monday, 10.1.18 Warm up 400m run Snatch   Snatch: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 60-70% Immediately followed by…   Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 70-80% Immediately followed by…   Every 2 minutes, for 12 minutes (6[…]

9.24.18 – 9.29.18

Monday, 9.24.18 Warm up Run 400 m Snatch Warm up   Snatch:   Four sets of: Snatch x 1 rep @ 75-85% Rest as needed   Every minute, on the minute, for 10 minutes: Snatch x 1 rep @ 86-88% of 1-RM Hold the receiving position of each repetition for 2 seconds before standing. Your[…]

9.10 – 9.14

Monday, 9.10.18 Warm up Run 400 m Snatch Warm up   Snatch: 12 mins to: Four to Six sets of: Snatch Lift-Off + Snatch Pull + Snatch @ 78-83% Rest as needed For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull[…]