Wednesday- October 11, 2017- Week Three- Day Three

1. Snatch Pull+Power Snatch+ Snatch: 2x (3+1+1), 2x(2+1+1), 2x(1+1+1). *On the snatch pull, focus on leg drive. On the power snatch, focus on speed and fast hands and feet. One the snatch, focus on feeling the same speed as you felt on the power snatch.

2. Clean from blocks (or hang clean)+ Jerk: 2x (1+ 3), 2x (1+2), 2x (1+1). *Take small jumps and work on consistency in the jerk. When you’re cleaning from the blocks, make sure you’re not sitting too far back on your heels in the start. The blocks should be set up so that the bar sits right above your knees.

3. Pause Front Squat+ Front Squat: 5x (2+1). Try and go heavier than last week.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

2 Responses to “Wednesday- October 11, 2017- Week Three- Day Three”

  1. Alonzo

    Hello on the snatch pull, power snatch and snatch on the reps do you do 3 snatch pulls and then move on to power snatch? I’m not understanding the rep scheme. Thank you

    Reply
    • sage burgener

      yes.. you do 3 snatch pulls and then 1 power snatch and 1 snatch. Thanks for asking!

      Reply

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