Friday 080208

Warm-up
Skill transfer exercises for the snatch
3 sets:
  • 3 overhead squats
  • 3 pressing snatch balances
  • 3 heaving snatch balances
  • 3 snatch balances
Use a 45 lbs bar (ONLY) for the warm-up
Workout
Power/Strength

Jerk:

Your choice, BTN, Rack, Push, Split
5 sets of 2 reps


CS lovin' wallball
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3 comments:

  1. AnonymousFebruary 8, 2008 at 12:27 PM

    See www.perfomancemenu.com for good tutorials on the transfer exercises.

    In addition, this month's CFJ has an excellent video article with Coach Burgener teaching the snatch.

    ReplyDelete
  2. Kurt T. FullerFebruary 9, 2008 at 5:39 PM

    For time:

    20 - Box Jumps (24" Box)
    20 - Push-ups
    250m Row
    20 - Dumbbell Snatch (L)
    20 - Dumbbell Snatch (R)
    250m Row
    20 - Stingers
    20 - Push-ups
    250m Row
    20 Sit-ups
    20 - Squats
    250m Row

    Time = 12:04

    KF

    ReplyDelete
  3. AnonymousFebruary 10, 2008 at 7:45 PM

    Burgener WU, C&J and Snatch WU

    OHS + Pressing SnBal + Heaving SnBal + SnBal 45 lb X 3 sets

    BTN Jerk: 95, 115, 135, 155, 175 X 2; 185 X 1, 195 X 3/4 (lost it just short of lock out - arrrgh!)

    ReplyDelete