Monday 120611

Olympic / Outlaw:

1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Conditioning
On even minute for 20 minutes:

Sprint:
5 Toes to bar
10 KBS @ 2 pood
15 box jumps @ 24″

Results:

1) worked up to 185# from 115#. Shoes felt good.

I switched the order of the next two
2b) 145# (This was to light for a high pull)
2a) 145# (this was too heavy for a drop snatch, right now anyway.)

Conditioning: couldn’t keep up pace. Much harder than I thought. Only got 8 of 10 planned rounds.

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