Today, we have some slight adjustments to programming. First, the Mobility section is added to aid in efficiency of movement. Second, The "Squat a Day" program now has the first round dropped.
The article below is a great explanation of why we should do Olympic Lifting. Enjoy!
Link: Why Do the Lifts?
Mobility:
Snatch Work
Link: Snatch Preparation
Squat a Day Program:
High Bar Back Squat: 2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) Snatch: 7x1 2 Position Snatch - Heavy, Rest 60 seconds
- This is to be performed by completing 1xSnatch from floor, then without dropping the bar, 1x Hang Snatch (knees).
2a) 3x3 Snatch Balance - Heavy, Rest 60
Link: Snatch Balance
- Start with feet in the pull position, dip and drive (keep hips under shoulders), then catch in the squat position.
2b) 3x3 Snatch First Pull (top of knee) with 3 sec pause - Heavy, Rest 60
Link: Snatch First Pull
CONDITIONING:
Main Site METCON!
Who doesn't like to Squat!
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