March 16, 2020 – Barbell Club

March 16, 2020 – Barbell Club

A. High Hang Snatch

– Set 1 – 3 reps @ 60%
– Set 2 – 2 reps @ 70%
– Set 3 – 1 rep @ 80%
– Set 4 – 3 reps @ 70%
– Set 5 – 2 reps @ 80%
– Set 6 – 1 rep @ 90%
Rest as needed

Percentages based off last weeks heavy single.

B. Overhead Squat

– Set 1 – 7 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 1 rep
Rest as needed

Tempo has now changed to now having no pausing in the bottom position looking to move into the bottom of the squat with more control.

C. Alternating Sets: Tall Snatch, Heaving Snatch Balance

3 sets, for quality, of:
C1. 8 Tall SnatchesC2. 6 Heaving Snatch BalancesTall Snatch: Complete to a Range you feel comfortable been moving through power and squat variations for last few weeks.

Heaving Snatch Balance pressing under the bar in faster motion that pressing snatch balance.

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