Monday Sep 12

Movement Prep/Activation and Increasing Heart Rate  

Banded 7’s

 -into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch * perform with a PVC pipe or empty bar *

Strength Prep

3-Position Power Snatch from the high hang/hang/and floor positions.

Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats. 

Workout Prep

1 set:

9 Air Squats

7 Push-ups

5 Kettlebell Swings

5 meter Lunge Walk