Tuesday, July 30, 2013

Snatch, Snatch Grip Deadlift, D/B Snatch & HSPU


Super Youth 4:30pm


(A) HSPU-Technique, Progression(If you have a HSPU work another skill)

(B) Snatch-Work to the limitations of your movement

(C) Individually for time-3 Rounds 10 D/B Snatch 35/25, 15 HSPU

Beginner 6am & 7:30pm
(A) Power Snatch + OHS-Work within the limitations of your movement

(B) Individually 15min Amrap-10 KB Snatch 24/16kg, 10 Pushups, 10 Double Unders  

Intermediate 6am & 6:30pm

(A) HSPU-Technique, Progression(If you have a HSPU work another skill)

(B) Snatch-Work to the limitations of your movement

(C) Individually for time-3 Rounds 10 KB Snatch 32/24kg, 15 HSPU

Advanced 5:30pm

(A) Snatch-Work to the limitations of your movement

(B)  Snatch Grip Deadlift to Goal Snatch Weight

(C) Individually for time-3 Rounds 10 D/B Snatch 45/30, 15 HSPU

Focus- (A) The focus today is on the snatch grip deadlift so don't go heavy in part A unless you are feeling it (B) Remember the SGD is not a deadlift with a wide grip. Focus on the points of performance. (C)  Alternate Arms for the D/B Snatch.
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2 comments:

  1. JakeJuly 30, 2013 at 8:41 PM

    (B) 52.5 kg snatch

    Missed the 55 and just need to develop my speed under the bar.

    (C) 7.47 - 20kg KB, 15 P/U with 3 ABMAT's

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  2. UnknownJuly 31, 2013 at 10:09 AM

    (A)Was feeling quite good up til 30kg, then just went pear shaped at 32.5. Stayed on 30kg and worked on technique & TNG.

    (B) Worked on HSPU instead of deadlift, and I am glad I did as I finally got a couple of kipping HSPU out! Now I know how it feels and what to focus on, and now to try and accumulate 30+!!

    (C) 25kg DB + Chest to deck P/U. 10:01 - the 25kg was heavy for lefty, but I am glad I didn't only do 20kg. With some proper technique I might actually get the 30 one day.

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