Friday, October 13th, 2017

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

1. Pause Tempo Snatch: 3×3

*Pause 1″ off the floor, below the knee, above the knee, mid thigh, power position for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now’s the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

5-10 chin ups

10 push ups

5 turkish get ups each arm