Monday February 23rd, 2014

Today's focus is power- strength. We will start off with podium snatch high-pulls. Then move into podium snatch pulls, and we will finish with 1 snatch + 1 hang snatch. 

Warm up: 15min

SSP: 5min 

Olympic Weightlifting: 

Do 1 set of High pulls every 2min for 5 set.

1. 90% x5

2. 100% x5

3. 105% x 5

4. 110% x3

5. 110% x3

Then 

Do 1 set of podium pulls every 2min for 5 sets. Use 120% of 1 rm snatch, do 5 reps.

Then

Doing 1 set every 2min do: 

1. 1 snatch + 1 hang snatch x3 @ 60%

2. 1 snatch + 1 hang snatch x3 @ 65%

3. 1 snatch + 1 hang snatch x3 @ 70%

4. 1 snatch + 1 hang snatch x3 @ 70%

5. 1 snatch + 1 hang snatch x3 @ 70%