DC Weightlifting Club
3 x 2 hang snatch high-pulls/2 snatch turnovers (bar only)
Snatch 6 x 2 @ 60-70%
40kg, 45kg, 45kg, 47.5kg, 47.5kg, 47.5kg
4 x 1 snatch pull/1 snatch high-pull @ highest snatch weight
47.5kg
Chest-to-bar pull-ups 3 x 10
1 x AMRAP push-ups: 25
Metcon: EMOTM for 15 minutes of:
10 box jumps (24 inch) (step-down only)
Notes: Good session. Loads were fairly moderate because Sunday's schedule involved heavy cleans and squats. Focused on sticking bottom position on snatch, and even sat in bottom for a few seconds after each lift. Biggest issue right now is flexibility in set-up position. Knees are getting in the way of my bar path, which is forcing me to loop out and around the knees. Need to load hamstrings without rounding upper back. Mixed in some bodyweight stuff after Olympic weightlifting and even some EMOTM-style conditioning. The rep scheme on box jumps was perfect because my heart rate was elevated for the entire 15 minutes without getting out of control.
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