TRAINING THE SNATCH

1/2/15
Friday

Announcements:
1) January 5th, the new program will be in place and running. Designed by myself and US Collegiate Team Olympic Weight Lifter Janelle Shafer, this program will improve your strength, power and speed significantly in a short amount of time. You will need to bring a log book and chart your workouts daily!
2) 8 week Physique has 4 more spots left in it, as of 2 days ago. Don’t miss out on our best and most exciting weight loss program ever!
3) We need folks to sign up for Kiddie Care in the evenings! All we ask is that you volunteer an hour of your time once a month to help our single moms stay fit and enjoy some time to themselves!

Main Class/Beginners Class
A. Mobility – Prep your hips, legs and back for some high-rep, light squatting

B. Warm-Up
5 Rounds
10 Walking Lunges
10 KB Swings
10 Goblet Squats w/ KB
10 AbMat Sit Ups

C. Deload Back Squats
Back Squat – 3 x 5 at 65/70/75% 1RM
Back Squat – 3 x 8-12 at 50% 1RM

D. Skill Development: Snatch
Hang Power Snatch – 5 x 3, building
Snatch Lift Off + Snatch Pull + Power Snatch – 5 x 1+1+1, buiding

E. WOD
5 Rounds for Time
5 Power Snatch (95/65)
7 Front Squat
9 Deadlift
12 Burpees Over Bar

Barbell Club:
Warm-Up:
500m Row
30 KB Swings
Barbell Complex I x 3

Skill:
Hang Shrug + Hang (full) Snatch – 2+1
Snatch Pull + (full) Snatch – 2+1

Strength:
Snatch – 2@80%
2@85%
1@90%
2×2@80%
Overhead Squat – 3 x 3 AHAP
Max Height Box Jumps – 6 x 1
Behind the Neck Jerk – 5 x 2 AHAP