Open Gym: 3 – 4 pm @ P360 Crown Point
Daily Challenge: “Prestige Worldwide”
Performance
Proficient: Hang or Power Snatch, 5 x 2
Beginner: Hang Snatch, 5 x 5
Then,
Proficient: Overhead Squats, 5 x 3
Beginner: Perform the option below for up to 20 minutes.
Movement Notes:
Snatches place an emphasis on speed and technique. Do NOT load up heavy weight and press the bar overhead. Be smooth, fast and above all, EXPLOSIVE!
Hang Snatch
- Grip: Wide enough so that the barbell sits at the crease of your hip. Internally rotate the elbows and tighten the lats.
- Descent: Drive the hips back and the barbell into the thigh on the way down to just above the kneecap.
- Pull & Extension: Keep the bar in tight and pull the bar up the body, elbows up.
- Drop: Fast under the bar! Do not muscle/press the bar up. Barbell should be received with elbows extended.
Power Snatch
- All of the above, and.
- Set-Up: Sit low, chest forward. Elbows locked and lats tight.
- 1st Pull: Patience off the floor!
- 2nd Pull (just past the knee): Pick up speed and drive the bar off of the hips.
Fat Loss/Conditioning: 6 Rounds
5/s DB Snatch
10 KB RDL8 Chin Ups
10 V-Ups
500m run every other round (3 times total)
Movement Notes:
- DB Snatch: From the floor, think about jumping the dumbbell overhead. Keep the elbow locked for as long as possible.
- KB RDL: Just barely bend your knees. Keep the kettlebells in very close to your shins.
- Chin Ups: Narrow grip, palms facing you.