Friday- October 13, 2017- Week Three- Day Five

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

*Hang in there, this is the last week of doing this (for now!)

1. Pause Tempo Snatch: 3×3

*Pause 1” off the floor, below the knee, above the knee, mid thigh, power position. Hold 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 is 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:

Seated DB Shoulder Press: 10 reps

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 8 each leg. 3 seconds down, 1 second pause at the bottom.

 

100’ heavy sandbag bear hug carry.

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