19 Aug 2016

Warm Up:
one length walking lunge forward
one length walking lunge backwards
10 jumping squats
10 good mornings no load
Scorpion/iron cross (facedown/faceup)
Bow and arrow
Tspine mobility

Dowel Review:  Snatch
1)  Review foot position/shoulders retracted/chest up/corkscrew knees/Active shoulders:  think "screw in the lightbulb" with the hands on the dowel to get the armpits facing forward and tension on the bar
2)  Dowel at pelvis.
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle snatches:  on coach's mark, reset to start position, pull, and transition with fast turnover, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

Advanced:  For barbell class attendees, working weight @ approx 70% (use as close to your usual weight as possible).

Regular class:  Hang Power Snatches, working weight should be around 60%.  Your goal is to work form today.

Beginners:  Barbell (15# or dowel)only.  You will be working hang muscle snatches only.  Dialing in the movement, no load

Advanced:   You may use your straps
4 x 4 speed snatches
4 x 4 Pauses
4 x 4 P Snatch
4 x 1 Snatch singles

Regular Class:
6 x 6 Hang muscle snatch
6 x 6 Hang power snatch
6 x 6 Hang snatch (full squat)

Beginner & Silvers:
Sets of 6 hang muscle snatches

Class will be set up in platforms and you will be grouped with similar weights.  Only one lifter per platform group will lift at a time.  You will all rotate through one after the other.  This will allow for sufficient rest between sets and will also allow your coach to properly watch and correct your form as you move through.