October 5, 2019 – Barbell Club

October 5, 2019 – Barbell Club

A.

Snatch Lift Off + Hang Snatch Pull + Barbell Seated Unsupported Behind the Neck Press
– 6 sets of
Rest as needed

Goal when going through this is to develop comfortable movement from first pull to second pull into third pull.

Reset on the floor for full snatch.

B.

Muscle Snatch
– Set 1 – 10 reps @ 40/50%
– Set 2 – 10 reps @ 40/50%
– Set 3 – 5 reps @ 50/60%
– Set 4 – 5 reps @ 50/60%
– Set 5 – 3 reps @ 60/70%
– Set 6 – 3 reps @ 60/70%
– Set 7 – 4 reps @ 60/70%
– Set 8 – 3 reps @ 70/70%
– Set 9 – 2 reps @ 80/70%
– Set 10 – 1 rep @ 85/70%
Rest as needed

Use percentages of heaviest A work.

C.

In teams of 2:

12 Rounds for Time:
10 Burpee Box Jumps
10 Overhead Squats

Alternating Rounds: Between Partners
Goal is to fatigue legs with explosive jumping.

6 Rounds Each:
1, 12 Reps
2, 10 Reps
3, 8 Reps
4, 6 Reps
5, 4 Reps
6, 2 Reps

Goal is to add weight every set to finish with heaviest load for the final set of 2.

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