Basic barbell: 23-FEB-2013

23 Feb

Olympic lifting:

Warm up: kettlebell fun

Theme: efficient pull during the snatch & fast catch at the bottom

1) 3-position pull drill: high hang, knees, floor; then build up the weight

2) put in in context of the full snatch

3) fixing the fast catch in the full squat: full clean from the high hang

 

Big shout out to Ben for the biggest improvement during the class.

 

Strength:

Press combined with pause towel pull ups

Bench combined with decline pause ring rows

Accessories:

Pendlay row 3×10

Diamond push ups 3xmax

Big shout out to Heather who beat the boys with 17 push ups!

 

Squat & Deficit deadlift

Accessories:

Hip raises 3×10

Weighted sit ups 3×10

 

Great work from all and I will see you next week!

 

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