Fargo Barbell Week of 7/25/16

July 24, 2016

 

Monday 7/25/16 (Class 6:30-8:00pm)

Hang Snatch 3 @ 50%, 3 @ 60%, 3x3 @ 70%

Snatch Pull 3x5 @ 80%, 

Back Squat 5 @ 50%, 5 @ 60%, 3x5 @ 70%

Shoulder Press 5 @ 50%, 5 @ 60%, 3x5 @ 70%

 

Tuesday 7/26/16

Press in Split 3x3 @ 30% (of Split Jerk)

Clean & Jerk 3 @ 50%, 3 @ 60%, 3 @ 70%, 4x3 @ 75%

Clean Pull 4x5 @ 85%

Front Squat 5 @ 50%, 5 @ 60% 5 @ 70%, 4x5 @ 75%

 

Wednesday 7/27/16

Power Snatch 3 @ 50%, 3 @ 60%, 3 @ 70%, 4x3 @ 75%

Snatch Pull 4x5 @ 85%

Back Squat 5 @ 50%, 5 @ 60%, 5 @ 70%, 4x5 @ 75%

Push Press 5 @ 50%, 5 @ 60%, 5 @ 70%, 4x5 @ 75%

 

Thursday 7/28/16 (Class 6:30-8:00pm)

Press in Split 3x3 @ 30% (of Split Jerk)

Hang Clean 3 @ 50%, 3 @ 60%, 3 @ 70%, 4x3 @ 75%

Rack Jerk 3 @ 50%, 3 @ 60%, 3 @ 70%, 4x3 @ 75%

Front Squat 5 @ 50%, 5 @ 60% 5 @ 70%, 4x5 @ 75%

 

Notes: 

Snatch

-Focus on shoulders back in setup and hip contact on snatches.

-Beginners: keep working on power snatch, don't worry about the squat. 

-Take long breaks between sets. We want good technique, not conditioning here.

Pulls

-Focus on having a strong setup and good back position

-Maintain back angle until past the knee

-Big pop and attention at the top

Front Squat

-Focus on vertical chest and high elbows

-Drive hips forward on the way up

 

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