Power Snatch

Thursday, October 27, 2016

Coach Jonathon

9:30 AM

Warm Up

Pass throughs, air squats, PVC OH squats, Frankenstein pivots

Power Snatch

Warm up with 65# then

2x3@95#
1x2@115# (PR!)
1x1@115#

Heaving Snatch Balance

With barbell on back rack position, dip, drive and then pull under the bar

1x8@45#
2x4@65# , 55#

Barbell Complex

2 Rounds of

5 Deadlift
3 Hang Power Clean
2 Jerk

I did the first round at 95# and the second round at 115#

--

Deadlift (Suroveksky Week 7, first session)

Warm up with 185#, 205# then

3x3@225#

Just another 2 weeks and then I will attempt to pull a heavy single to hopeful establish a new deadlift 1RM

New equipment - Our little barbell club got some VTX bumper plates and a new barbell.  It is not much, but it was a great luxury to be able to dump the 115# snatch rather than doing the eccentric on the way down.