2014-01-20

MONDAY WORKOUT

Skill time... We have noticed an issue with catch speed on snatching and stability on the bottom of our overhead squats so let's work on it!

SKILL/SPEED/STRENGTH:
Part I:
Heaving Snatch Balance (Use a rack.. Use a small dip & drive & FULL SQUAT catch!)
1-1-1-1-1
(Work lighter weights if you're having timing issues, but if you figure things out you should be able to Snatch Balance MORE than you can Snatch for one rep)

15-20 minutes for Part I...

Part II:
Overhead Squat (Again, using a rack)
3-3-3-3
(The catch... EVERY REP, even warm ups, MUST be held for 5 seconds on the BOTTOM of the squat BEFORE you are allowed to stand up and complete the next rep... Work PERFECT bottom position of the squat and go as heavy as you can)

15-20 minutes for Part II...

POST YOUR BEST LOADS FOR BOTH TO COMMENTS

10 comments:

Emilie Goldsberry said...

95# part 1, 80# part 2 can't add apparently tried to short myself 5# on the board

Jordan said...

225#
185#

Stephanie Coughlin said...

75#
65#

Grace Carodan said...

#80 for part one, #75 for part two

Lisa Dempsey said...

45# SB; 55# OHS (2# PR)
My SB# is lower than OHS and my snatch weight. Per coach's comments, that's opposite of what it should be. Figures... :-/

Nick Lurz said...

75#
105#

Jason Monroe said...

155
135 x 2 - missed 3rd rep

James Dagata said...
This comment has been removed by the author.
Megan said...

103, 93

Susannah Dunn said...

93(SB), 88 (OHS)-5# PR on 3 rep

I wish I had started the OHS just a bit heavier. Still trying to figure out my max there?!?