Cycle 1 – Week 3 – 80% Session 2
Programming
A.) Snatch Balance – 5×2
Position work
B.) 3 Pos Pause Snatch – to Pos 1 Snatch
3 Pos Pause Clean – Pos 1 Clean and Jerk
– Pull into normal start position pausing mid shin, pause Pos 2, and Pause Pos1, then from Pos 1 lift.
This will teach us to be strong in our positions. Through out cycle 1 so for the next 4 weeks we will be doing a lot of 3 Pos movements focusing on loading the hamstrings properly.
Front Squats – 4×3 – w / 1st rep 3 second pause
C.) RDL – 5×5
Push Press – 5×7
Planks – 3 min. – split up as necessary
Link of the Day – Coach B. talking about loading the Hamstrings. This is a must watch! Thanks to Coach Jeremy for finding this one! http://www.youtube.com/watch?v=I5ciWL_HMgM