Monday, July 30, 2012
Monday, July 23, 2012
Very good video on setup position for the Snatch and the first pull
- Foot position drills
- Setup position and the "first pull" of the Snatch
- Review of "Snatch Pulls"
Snatch Deadlift: 3 sets of 3 reps at 100% of your best Snatch
Snatch-Pull: 3 sets of 3 reps at 90% of 1RM Snatch
Snatch* : 5 sets of 3 reps @ 75-85% of 1RM
* Beginners should work Power Snatches, Intermediate and Advanced work Squat Snatches
Monday, July 16, 2012
Monday, July 9, 2012
Video feedback is one of the most effective coaching tools available to Olympic weightlifters. It allows you to see every flaw in your technique and give you the opportunity to fix it. Any time any of you want to capture some video of your lifts, just pull me aside and let me know.
- Snatch Push-Press
- Snatch Push-Press + OHS
- Snatch Balance
Snatch Complex: Hang Power Snatch + Hang Squat Snatch + Squat Snatch (from floor)
5 sets of the above
Overhead Squat: 6 sets of 3 reps
Core/Posterior Chain: 3 sets of 10-12 reps of the following...
A1: Choose from the following...
- GHD sit-ups, Knees to elbows or Toes to Bar
A2: Glute-Ham Raises
Monday, July 2, 2012
- Tall Clean Drill
- Jerk Drops
I. Clean Pull: 3 sets of 3 reps
II. 3 Position Clean: 6 sets @ moderate weight (50-65%)
II. Split Jerk Clusters: 5 sets of 18.104.22.168 @ 70-75% of 1RM
(These will be taken out of the rack before each rep)