Open Gym, 12/18 to 12/24

Power Snatch /AND-OR/ Power Clean

You may choose between either of the following skill sets, or complete both on separate days. Each progression may be undertaken as many times as desired until you feel you have a better grasp of the movement.

Mobility
Foam Roll (10-15 passes per each of the below):

1. T-Spine/Upper Back w/ arms crossed on chest
2. T-Spine/Upper Back w/ arms extended overhead
3. Lats/Underarm
4. Glute (both sides)
5. Adductor (inside thigh) – Hamstring – Abductor/ITB (outside thigh) {all done face up on the foam roller}
6. Quad – VMO/Adductor (inside thigh) {done face down on the foam roller}

– You can also check out this video about foam rolling to prep for a session of Olympic Lifting from Catalyst Athletics:
Pre-Workout Foam Rolling for Olympic Weightlifting
(full text article w/ video: Pre-Workout Foam Rolling)

POWER SNATCH SKILL WORK

Prep:
3 x 1 Pause Snatch Extension + 2 Snatch High Pull + 3 Hang Power Snatch (1st set w/ bar, 2nd & 3rd sets with light weight)

• Pause Snatch Extension = pause twice on the way up to ensure tight back & chest up: pause below knees + pause above knees
• Hang High Pull = drop to a high hang position, and then drive the feet into the floor, using the hips to drive the bar into the air while pulling your elbows up as high as possible
• Focus on pulling the elbows as high as possible for second two movements – if need be, close your eyes to really concentrate on pulling the elbows high (try not to focus on the bar – it does not matter how high the bar comes at this point, only that your elbows are high and pointing towards the ceiling)

Work:
EMOM for 10min: 5 Hang Power Snatch (95/63lbs, or 70% of max Snatch, whichever is lighter)

• Focus for every rep should be keeping the bar close by (1) driving the feet into the floor to extend straight up into the air, and (2) pulling the elbows as high as possible

POWER CLEAN SKILL WORK

Prep:
3 x 1 Pause Clean Extension + 2 Hang Clean Hi-Pull + 3 Hang Power Clean (1st set w/ bar, 2nd & 3rd sets with light weight)

• Pause Clean Extension = pause twice on the way up to ensure tight back & chest up: pause below knees + pause above knees
• Hang High Pull = drop to a high hang position, and then drive the feet into the floor, using the hips to drive the bar into the air while pulling your elbows up as high as possible
• Focus on pulling the elbows as high as possible for he second two movements – if need be, close your eyes to really concentrate on pulling the elbows high (try not to focus on the bar – it does not matter how high the bar comes at this point, only that your elbows are high and pointing towards the ceiling)

Work:
EMOM for 10min: 5 Power Clean (135/93lbs, or 70% of max Clean, whichever is lighter)

• Focus for every rep should be keeping the bar close by (1) driving the feet into the floor to extend straight up into the air, and (2) pulling the elbows as high as possible