2/18/2016- Thursday

Improving your Snatch takes a lot of time, stretching, and persistence.  Here is a great blog post with eight snatch drills that can help you.  These drills can be performed any time on your own or before class with either a empty barbell or pvc pipe. Also, there is a great warm-up routine at the bottom of the blog to get your muscles and nervous system warmed up for when you plan on working up to heavier loads (hint hint).

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Fitness-A.) Every minute, on the minute, for 18 minutes:

Minute 1 – Barbell Good Mornings x 8 reps
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Push-Ups x 8 reps

B. For time:
5 Power Snatches (135/95 lbs)
10 Box Jump-Overs
10 Power Snatches
20 Box Jump-Overs
15 Power Snatches
30 Box Jump-Overs

Fitness-B.) Complete as many reps as possible in 12 minutes of:

1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.

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