Today’s class I thought it would be good to go over the basic progressions of the snatch. We will be focusing on proper positioning and trying to cue the right mechanics of the lift. Try to get here early as I will be starting the class at 12:10 sharp. That means if you come in late or Lully-gag around and you are not warmed up, that is your fault for Lully-gagging around. The Warm ups I write plus mobility should not take more than 10 Minutes. If you know you need more time to stretch out… make sure to get there early. This pretty much goes for all the classes, not just on Sundays.
Warm Up:
10 Slow and precise and control pass through
10 really good hip opening leg swings
Walking Sampson stretch to grey line
Walking single leg floor touches to grey line.
10 Good mornings with bar
10 Burpees
15 Controlled air squats 1 second hold at bottom
Mobilty:
Wall squat/stretch thingy – 2 Minutes
Lat/shoulder/pec stretch – 2 Minutes
*If we have time, anything else you think is tight.* – 2 minutes
As a Class:
Burgener Warm up
3 Stop high-hang Snatch:
- Below knee
- Above Knee
- high hang
10x 2
Increasing weight each set.
* Note try to keep best form as possible. The minute your form sucks. Drop the weight back.
Pause high bar Back Squats:
4×3
*Heaviest possible with best form
Core:
3 Rounds-
20 KB Abmat sit ups
10 Glute Ham raises (or Pull through with bands)
Max Hollow Body holds
Rest 1 Min
