Dec 3 / 4

Today we're working on speed in the turn over and in the drop to squat. We're looking to drive the ground away, getting the bar up in the air without using the arms to pull it up. The goal is to land in the bottom of the squat at the same time that you catch the bar.

Mobility

1. windshield wipers and 90/90s

2. Cat/Cows, Downward Dog, Pigeon Stretch

3. duck walk length of the gym. Bonus: carry a plate overhead in your jerk position

4. Thorasic stretches using a medicine ball. Watch vid: https://www.youtube.com/watch?v=0XOPauaQK3o

Barbell Warmup

2 rounds of:

5 good mornings

5 back squats

5 push presses

5 backrack lunges

High Hang Snatch 

*working on catching it low and driving with the legs to get the bar up in the air so you can pull yourself down into the squat. Trying not to catch it high and ride it down.

2 x 3 @ bar 

2 x 3 @ 40%

2 x 3 @ 50% 

5 x 3 @ 60-65% <-- This is your working set! make each rep look good.

Snatch Grip Deadlift

Starting with the bar touching your shins, keeping the bar close to the legs and stanigns with your shoulder joint in line with the bar. This may mean that you're leaning more forward than feels normal. This is because you're standing to just before the point of explosion in the snatch where you should be directly above the bar or maybe even slig

4 x 5 @ 100-110%

*focus on finding the vertical bar path, keeping shins vertical until the bar passes the knees.