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Wednesday

3
Aug

Wednesday

The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk)" -Mike Burgener and Tony Budding

“The essence of the Olympic lifts is creating momentum
and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk)” -Mike Burgener and Tony Budding

A. Snatch skill work:
Burgener warmup:
dip shrug, scarecrow, muscle snatch
snatch pushpress, overhead squat
pressing snatch balance, heaving snatch balance, snatch balance
high hang snatch, above knee snatchB. EMOM x 12 min:
Sn. Deadlift + hang snatch (below knee) + OHS
Min 1-4: 1-3 reps at light loads (barbell)
Min 5-8: 1-2 reps at mod loads (40~60%)
Min 9-12: 1 rep at mod-heavy load (65+%)
*% based off 1rm full snatch if you have one, otherwise, go by feel.
*good lifts are CLEAN MADE LIFTS!
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