Su 27.3.2016 Snatch+ OHS

WU
1 Set of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion

Goblet Squats 2x 10, Hip side 2 sides 2x 10 per hip, Split Squats 2x 10 per leg, Hip airplanes 2x 10 per leg,

Glute activation circuit 10m fwd- back 5+5m left- right, hip flexor stretch 30 sec each, band pull- apart 3x 10

15min

OPEN 16.5 tai

a) SNATCH

Work to 90% of 1RM Snatch for a single.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single (from previous exercise) is above 100kg. Hold Pause for 5 seconds.
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 15kg down if heaviest snatch single (from previous exercise) is below 100kg. Hold Pause for 5 seconds.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

a+b 25min

c) BACK SQUAT 4x 5

Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, decrease by 15kg down if heavy set of 5 is above 200kg.
For Drop Sets 3×5, decrease by 10kg down if heavy set of 5 is below 200kg.
Target 10kg increase / week if work sets are above 200kg.
Target 5kg increase / week if work sets are below 200kg.

d) STRICT PRESS 4x 3

Work at 50% of 1RM C&J.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.

c+d 20min