WEIGHTLIFTING 210825 - WEDNESDAY

Coach Stretch

Overhead Squat Mobility

3 Rounds w/ barbell or pvc

5 Hang Muscle Snatch

5 Overhead Squats

5 Snatch Balance

5 Hang Squat Snatch w/ 3 seconds pause at bottom

A. Snatch Balance

3-2-2-1-1-1

* Increase to moderate/ heavy weight each set

B. Snatch Complex

1 Power Snatch + 1 Squat Snatch

5 sets @ moderate weight

*focus on consistency of speed under the bar

C. Front Squats

1 Pause Front Squats + 1 Front Squats

5 sets (build to 85%-90% of 1rm front Squats)

3 seconds pause at bottom

D. Core/ Conditioning

3 Sets each

30 seconds Hollow Hold into 20 V-Ups

- 10 Back Extensions (scale: Good Mornings with barbell)

- 10 Minutes of Rowing or Air Bike @ 65-75% effort