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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