18.07.31 - South Loop Strength & Conditioning

18.07.31

FITNESS
A. Above-the-knee power snatch + Below-the-knee power snatch + Power snatch – pause 1s in receiving position on each rep
4x(1+1+1); Rest 60-90s

Training notes:
-Hang onto the bar between reps.
-Pausing in the receiving position will help you internalize a good catch. If you don’t pause or if you struggle to pause, you’re probably doing something sketchy when you catch the bar and you should prioritize fixing it.

Record weight lifted for the complex – and record all weights used in training notes.

B. Front squat
7,5,3; Building; Rest 2 min

Training notes:
-Each set should be a working set. Build in weight each set.

Record weight lifted.

C. 10 min:
45s single-arm contralateral KB front rack rear-foot elevated split squats, right
45s single-arm contralateral KB front rack rear-foot elevated split squats, left
1 min tall-kneeling DB snatches, alternating

Training notes:
-This is lower body muscle endurance and accessory work.
Single-arm contralateral KB front rack rear-foot elevated split squat
Tall kneeling snatch (except with a DB) – the focus of this movement is on hip extension.

Record total reps completed for each movement in training notes.

PERFORMANCE
A. Above-the-knee muscle snatch + Below-the-knee muscle snatch + Muscle snatch
4x(1+1+1); Rest 60-90s

Training notes:
-Muscle snatch trains the turnover movement in the snatch. This should be done with perfect form – don’t go so heavy that your technique gets off.
-Hang onto the bar between reps.
-This is an inversion of the complex we did last time. Compare the weight lifted starting from the above-the-knee position compared to starting from the floor.

Record weight lifted for the complex – and record all weights used in training notes.

B. 7 front squats @ 31×1 tempo
-Rest 2 min
5 front squats @ 20×1 tempo
-Rest 2 min
3 one and a quarter front squats

Training notes:
-By working through different variations of the front squat in terms of tempo and positioning, we are training the capacity to control the front squat position in different situations – particularly in terms of how we handle the eccentric portion of the squat and the “bounce” in the bottom.
-Each of these sets should be “working sets” – warm up before starting your set of 7 tempo front squats.
One and a quarter front squat

Record weight lifted.

C. 10 min:
45s single-arm contralateral KB front rack rear-foot elevated split squats, right
45s single-arm contralateral KB front rack rear-foot elevated split squats, left
1 min tall-kneeling DB snatches, alternating

Training notes:
-This is lower body muscle endurance and accessory work.
Single-arm contralateral KB front rack rear-foot elevated split squat
Tall kneeling snatch (except with a DB) – the focus of this movement is on hip extension.

Record total reps completed for each movement in training notes.

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