Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.
Remember: “practice makes perfect, and perfect practice makes permanent”.
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
Not long till All-Stars !!!!
We will focus our programming on the upcoming competition. If however you are not involved in the comp and you follow this, please continue to do so as it will still be beneficial to you.
Thursday 21st August
A): Snatch Balance 5×3, (Building load as you go, light to moderate)
(Warm Up accordingly!)
(Note: This is great drill to help with the sped factor in receiving the bar in the overhead squat position. Make sure that you warm up on a Broomstick, then empty barbell for a god few reps & sets
Also this is a NO HEAVING version of the snatch balance. This means you CANNOT USE THE HIPS in the initiation of the move.
Have your grip set, get ready to commit to the move and drive yourself under to the bottom.
This will lead on nicely to Part B.).
B): Hi-Hang Snatch & Hang Snatch, 5 sets of 1+1
(Building load as you go, but only up to 75%),
(Note: Following on from the snatch balance you should be well in the right space to get yourself under the bar, and do it quick time!
There are 5 working sets & the “1+1” means perform 1 Hi-Hang Snatch followed by the traditional Hang Snatch before putting the bar down.
Warm yourself up with a couple of moderate sets and then head into this with commitment & aggression.
On the Hi-Hang have your shoulders & chest positioned behind the barbell. Act aggressive and launch tall and pull under into the full squat. Be careful not to pull with your arms
On the Hang Snatch, this time get your shoulders over that bar and keep the back tight. Drive your hips up & open and again get under the bar in quick fashion.
Speed is king with this (& most) movement. your footwork will come into question if you don’t move them into your receiving position
Gain some confidence on this move. It leads nicely to full Snatches.
Oh & don’t forget to open those hips all the way!!.
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.