snatch pull

WEEK 6 - BENCH PRESS

Lindsey and her softball team annihilated the competition in Ottawa this weekend

Lindsey and her softball team annihilated the competition in Ottawa this weekend

nch press 4x6 @ 75%

Pendlay row 3x10 @ 45% of bench press

OR

Power snatch 3x3; then 3x3 heavier
Snatch pull off 2" riser 4x4
Heaving snatch balance + overhead squat 4x1+2 @ 65% overhead squat

AMRAP 10 minutes
10 bicep curls each arm
10 manmakers
10 shoulder taps

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WEEK 1 - BENCH PRESS AND SNATCH

Andrew, Lucas, and Jen having some fun on Saturday with the squat train

Andrew, Lucas, and Jen having some fun on Saturday with the squat train

Bench press 6x10 @ 50%

Pendlay row 4x10 @ 40%

OR

Hang snatch 5x3 @ 65%

Snatch pull 3x3 @ 90%

Overhead squat 5x3 @ 65%

5 rounds (15 min cap)

10 push-ups

20m suicide sprint

10 pull-ups

20m suicide sprint

10 DB floor press

20m suicide sprint

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WEEK 8 - OLYMPIC LIFTING OR PUSH PRESS

09:30 getting some Tabata push-ups in

09:30 getting some Tabata push-ups in

Power snatch 2x3; 1x3; 2x2
Snatch pull off 2" riser 4x3
Heaving snatch balance + overhead squat 2x1+2; 2x1+2

OR

Push press 4x5 @ 75%
*last set do as many reps as possible*

Tabata (8 rounds at each station of 20 seconds work followed by 10 seconds rest)
DB push press
Renegade rows
Overhead plate hold
Crunches

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WEEK 7 - OLYMPIC LIFTING OR PUSH PRESS

It was fun having a small group from Bayridge Secondary and LaSalle Secondary come and have fun at a mock competition. Can't wait for the real one in the fall! Stay tuned!!!

It was fun having a small group from Bayridge Secondary and LaSalle Secondary come and have fun at a mock competition. Can't wait for the real one in the fall! Stay tuned!!!

Power snatch 2x3; 3x3

Snatch pull off 2" riser 2x3; 2x3

Heaving snatch balance + overhead squat 2x1+2; 2x1+2

OR

Push press 4x5 @ 75%
*Last set do as many reps as possible*

Fran
21-15-9
Thrusters (95/65)
Pull-ups

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WEEK 6 - OLYMPIC LIFTING OR PUSH PRESS

90:30 session with some bench presses and DB floor presses.

90:30 session with some bench presses and DB floor presses.

Power snatch 3x3; 3x3
Snatch pull off 2" riser 4x4
Heaving snatch balance + overhead squat 4x1+2

OR

Push press 4x5 @ 70%
*last set do as many reps as possible*

"Shoulder Shocker On Steroids"
4 rounds - 1 minute at each station
Seated front plate raises
Seated DB lateral raises
Seated DB clean and presses
Rest 1 minute

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WEEK 7 - OLYMPIC LIFTING OR SHOULDER PRESS

06:30 crew busting out some sprint in the earl morning hours!

06:30 crew busting out some sprint in the earl morning hours!

Power snatch 2x3; 3x3
Snatch pull off 2" riser 2x3; 2x3
Heaving snatch balance + overhead squat 2x1+2; 2x1+2

OR

Shoulder press 4x6 @ 75%

10-9-8-7-6-5-4-3-2-1
Push press @ 60% shoulder press
Seated ball slams
20m bear crawl

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WEEK 6 - OLYMPIC LIFTING OR SHOULDER PRESS

16:45 session with some push-ups and shoulder taps

16:45 session with some push-ups and shoulder taps

Power snatch 3x3; 3x3
Snatch pull off 2" riser 4x4
Heaving snatch balance + overhead squat 4x1+2

OR

Shoulder press 4x6 @ 70%

Tabata
8 rounds at each station with 20 seconds of work followed by 10 seconds of rest
DB shoulder press    
Feetless air dyne*
Battle ropes    
DB rows    
*Stand on the back of the air dyne, lean over the seat, and move the handles

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WEEK 9 - OLYMPIC LIFTING OR PUSH PRESS

Kelly, Andrew, Janet, and Craig working on their 100 manmakers from yesterday.

Behind the neck press x5
Power snatch 3x3
Work up to a heavy set:
2 snatch pull + 2 hang power snatch + overhead squat + behind the neck jerk

OR

Push press 4x5 @ 75%

2 rounds
AMRAP 4 minutes
5 seated ball slams
10 second overhead ball hold
5 Russian twists
Rest 1 minute
AMRAP 4 minutes
5 seated DB presses
5 pull-ups
Rest 1 minute

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WEEK 8 - OLYMPIC LIFTING OR BOX SQUATS

Some Pendlay row action with some of the 06:30 members. Solid backs!

Behind the neck push press - heavyish 5
Snatch pull 2x3 - heavy
Pause snatch - heavy single (pause 3 seconds at knees)

OR

Box squats 6x3 @ 65%

Glute bridge 3x15 @ 55% squat

3 - 4 rounds
15 ab wheel rollouts
10 hollow rocks
Rest 30 seconds
15 v-sit crunches
30 second plank hold
Rest 30 seconds
15 crunches
10 Russian twists - heavy
Rest 30 seconds

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WEEK 6 - OLYMPIC LIFTING AND BOX SQUATS

Some footless air dyne action to finish off the shoulder conditioning.

20 minutes for heavy set
Snatch pull + hang power snatch + hang snatch + overhead squat

20 minutes for heavy set
Power clean + front squat + hang power clean + 2 jerks

OR

Box squats 6x3 @ 70%

Glute bridges with band 4x10 @ 50% squat

3 - 4 rounds
15 knees to elbows
15 crunches
Rest 30 seconds
20 second L-sit
10 ab wheel rollouts
Rest 30 seconds
10 dead bug
15 hollow rocks
Rest 30 seconds

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