20111130 – 05h30 – Still NO snatches week (day 3)
JM + WarmUp (160 club) Double Jerk 16Box Squats (NO jump) 8OAJ-L 20StepUps-L 8OAJ-R 20StepUps-R 8Double Swings 32Deep Box Squat Jumps 8SwL 36Hamstrung 20SwR 36 repeat and increase weight as you go
20111129 – 05h30 – 2,1,0 (NO snatches week day 2)
JM + WarmUp (160 club) Work 77s Rest 8s … 40 sets in a row The exercise sets: (based on Steve Cotter’s drills)A) SwL SwL CL (for 77s) … SwR SwR CR (for 77s) … SwL CL (for 77s) … SwR CR (for 77s) … CL (for 77s) … CR (for 77s)B) SwL SwL C+P-L (for 77s) … SwR SwR C+P-R (for 77s) … SwL C+P-L (for 77s) … SwR C+P-R (for 77s) … C+P-L (for 77s) … C+P-R (for 77s) Then choose one of these: C) Br(L or R), SqG(pulsed), KB-frog-squats, Sprawl, EvilWheel So A C B C
20111128 – 05h30 – NO snatches week day 1
JM + WarmUp (160 club) OAJ-L 1mOAJ-R 1mTGU 1mSwL 1mSwR 1mrepeat without rests HRMax= 161 kcal= 897
20111126 – 07h00 – Snatchurday 26th
JM + WarmUp (160 club) To end snatch week…we obviously have to do snatches… To start – pulsed Scissor Jumps. The same principle as pulsed squats… do the required number of reps, then wait in the loaded position (knee juuust off the floor) for 5-8 seconds before doing the next of the “pulse” in the set.10×3, 9×4, 7×5, 4×7, 3×9, 2×11, 1×25This SUCKS!! (butt…it works, so expect more of these) Super Simple workout. 2 Lists…Sw,C,Pp/J,SqG,Burpees,EvilWheel vs. Snatches Do 26 reps of one of the exercises on the one list, then 26 snatches…repeat HRMax= 173 kcal= 1317
20111125 – 05h30 – Snatch Week Friday
JM + WarmUp (160 club) OK – let’s finish light for the week. A simple pyramid focusing more on snatches than other techniquesSwL,SnL,SwR,SnR,CL,SnL,CR,SnR,P/J-L,SnL,P/J-R,SnR,C+P-L,SnL,C+P-R,SnR1-10-1 (1600 reps, so just a light 16kg) HRMax= 161 kcal= 1193