21 December 2016

Hard to out work Marcella!

Hard to out work Marcella!

Article: Squatting for Strength vs. Mass

Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Quad S&F (ball)
Shoulder S&F (ball)
Glute S&F (ball)
Shin S&F (ball)

Weightlifting
Clean and Jerk (5-5-5-5-5)

4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Snatch (5-5-5-5-5)