Got Snatch? (Wednesday 20 May 2009)

Well, it's time to put the skills learned in the assistance and tech sessions to good use and actually do some Olympic lifting. The plan is to start with the snatch and do singles rep efforts; work up as far as you can go, then do 2 more at 80% of that weight. After that, repeat with the Clean and Jerk. Remember, good form begets good lifts - don't sacrifice the correct technique to try for bigger numbers, it never works!

If you have an idea of your max lifts, tailor your first lifts accordingly, if not, start with the bar (or even PVC) and work up.

Buy in

Planche Progression

Burgener/BWLA warm-up combo

Strength/Skill

Snatch

Clean and Jerk

Conditioning

"Diane"

21-15-9

102.5 KG Deadlift

Hand Stand Push ups

Scale deadlifts as needed and substitute the HSPU's with assisted HSPU's/box HSPU's/elevated push-ups/push-ups as needed.

Legionary: 15-12-9 rep scheme

Cash Out

Pull-Up: 3 x max deadhang

Post results to comments/FK.UK. Have fun.

Vires et Honestas