This week will be similar to last week in template, but with different exercises. The main goal of this week and the next couple of weeks is more of an introduction of exercises we will be performing throughout the next year. Although the programming on the main page may have some extra work as well, you will be performing the same exercises as well, but a different points through the week. So do NOT try to do both or pick and choose from each.
Topic of the day will be the Hook Grip. This is something used for a tighter grip on the snatch and clean. We will want to use the Hook Grip as much as possible on olympic lifts. It will be uncomfortable at first, but give a try for the next couple of weeks and you'll see the difference. If not, we can adjust back to overhand grip and work with that. I would encourage all to give it a try though. Watch the video below for a deeper understanding of the Hook Grip.
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) Snatch: 3x1@60%
2x1@70%
1x1@80%
1x1@90%
4x1@70%
- Rest 60 seconds between efforts up to the 4x1@70%, then rest drops to 30 seconds.
- These are full snatches (implies squat unless otherwise stated). Have weights ready to transition quickly. Try not to go over 60 seconds for transition and setup for the next lift.
2) 4x3 Snatch Romanian Deadlift (knee) with 3 second pause- Heavy, rest 60 seconds.
- This is to be performed around and over 1RM Snatch for each work set.
- In this video, he has a clean grip and goes past the knees. We want a snatch grip, stop at top of knees, pause for three seconds, rise, and repeat.
3) 3x3 Behind the Neck Snatch Grip Push Press - Heavy, rest 60 seconds
CONDITIONING:
Main Site METCON
RX Weight for those following this page will now be 115/85
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