Monday, 10-7-13
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and concentrating on your weakness.
Strength/Skill – Power Snatch – Hang Snatch (Squat) – Snatch (Squat) Complex x 3 – Get some practice in between your working sets.
“Bridge the Gap”
5-4-3-2-1
Bear Complex
Muscle Ups
-OR-
5-4-3-2-1
Bear Complex
15-12-9-6-3
Pullups
Dips
Remember, one rep of the bear complex is a power clean, front squat, push press to behind the neck, back squat, and a locked out push press.