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Sunday, December 28, 2014

Wednesday, Dec 31, 2014

A. Snatch - see Dec 15, Dec 28, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Row 1000 meters
     50 wall balls
     50 KB Swings 35/55 lbs

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