El is a strong individual who likes to Power Clean And Power Snatch. Throughout his years of sports and training Power was the go to movement. We have been working different variations to get him comfortable with pulling under the bar into full squats to allow him to move big weight. The base of strength is there so now we focus on mechanics and exposure to repetitions.
He is coached by Head Coach Brian Foley.
Warmup:
A1. 3 x Romanian Deadlift
A2. 3 x Snatch High Pull
A3. 3 x Muscle Snatch
A4. 3x Tempo Overhead Squat @ 23×1
A5. 3 x Snatch Balance
A6. 3 x Power Snatch to OHS ( hold PSn receiving position each time, each rep little deeper)
A7. 3 x Snatch Pull Under
A8. 3x Hang (Squat) Snatch
– These can all be broken down to sets as wanted, repeat the whole thing 1-3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 sec hold at the bottom, explode up, 1 sec hold a top
A) Tall Snatch:
3,3,3,3,3,3,3,3; rest 90 sec; Light And Fast Under Bar; film last set
B) Hang Snatch:
x1; Blocks knee height; every 30 sec x 10 min- Speed; build off of feel; film last 2 reps
C) Overhead Squat:
32X0; 5,5,5; rest 2 min x 3 @ 75% of 1rm
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