January 13, 2020 – Barbell Club

January 13, 2020 – Barbell Club

A. Snatch Lift Off + Pause Low Hang Snatch

– 4 sets of 2 complexes
Rest as needed

Barbell Lifting from the floor to mid shin.

Once Complete standing tall and letting the barbell move to low hang snatch holding for :2 With barbell below knee.

B. Overhead Squat

– Set 1 – 5 reps (3331 tempo)
– Set 2 – 5 reps (3331 tempo)
– Set 3 – 1 rep
– Set 4 – 1 rep
Rest as needed

5s to be performed at a light load focus on position and tempo when moving through the lift.

– Looking to hold the drive out of bottom position for :2 to allow proper chest position when standing up. No leaning forward.

1s to be performed at heavier loading.

– with regular tempo and drive looking to put positions into practice

C. Alternating Sets: Barbell Behind the Neck Press, Halting Snatch Grip Deadlift

3 sets, for quality, of:
C1. 8 Barbell Behind the Neck PressesSlight bend in the knee when pressing the barbell overhead.

Halting Deadlift: Pausing off the floor, at the knee, and hips same on the way down C2. 6 Halting Snatch Grip DeadliftsBehind neck strict press in snatch grip focus on body positions and bar bath when pressing.

Halting Deadlift: Looking to Pause off the floor, Knee and hips for :2 at each stop and finish with shrug and pull.

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