WARM UP:
Full body check for 1-2:00
Jog 400-500m
Hip series stretching x :10-:15 each spot
(Start in a lunge and reach and move to elbow to Instep with front shin flipped over)
Hip bridges until you get a good Double hip burn x 20 reps
Open book x 5ea
Wall Slides until burn x 1:00
OH hand walks + opp toe Touches x 5 total

AT HYDRO:
Snatch skill work with lighter to moderate loads…

1 Snatch Deadlift to HIGH HANG
(You will end up in a bent knee/bent hip position at the top… Pause there for 2 secs)
1 Snatch High Pull
1 Muscle Snatch
1 Power Snatch + 2 Overhead Squats

Start at 50% working up just 5% at a time if things feel and look good to around 65-70%

AT HOME:
Work the same progression from above with a PVC pipe or broomstick if that’s all you have…

Check the video for full demo…

WORKOUT:
5 Snatches from the Floor @ around 80%
500m Run (Street & Back x 2)
4 Snatches from the Floor
400m Run
3 Snatches from the Floor
300m Run (Street & Back x 1)
2 Snatches from the Floor
200m Run (Power pole outside the gate)
1 Snatch from the Floor
100m Run
(12:00 cap)

Move reps up to 8/6/4/2/1 if things dont feel great and you want to keep loading down to 70-75% instead of 80%

AT HOME:
Sub in Double DB Snatches and possibly move reps up to 15/12/9/6/3 or even 21/18/15/12/9 if you only have lighter loads

Justin VanBeek

Written by: Justin VanBeek

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