March 6 2020


A. Power Snatch + High Hang Squat Snatch; 10 complexes w/:45 seconds rest between; technical load

B. Split Position Press; 5x5; rest 60 seconds bet sets

C. Single Leg Goodmorning; 10-12 reps/side, x3 sets

D. DB RDL: @3311; 10-12 reps, x3 sets


C2B Gymnastics Testing

A. 1RM weighted pullup (include bodyweight in score) i.e. if I weight 180 and I attatched 120, my score = 300#

B. Max Rep unbroken strict pullup

C. Max Rep unbroken C2B pullup


COACHES NOTES:

A-D should be lighter loads. A&B should be about positioning, C&D should be about keeping strict to temp


NOTES ON THE SPLIT JERK:

Split Position Presses only have carry over if we're in the proper position.


1) Weight needs to be distributed 50/50 front to back. ask yourself if youre even before lowering the bar for the next rep.

2) front heel should be directly underneath front knee. this would mean the front shin is vertical.

3) back knee should be bent. the over wellming majority of world champions bend the back to to allow for less movement of the front foot.



276 views17 comments

Recent Posts

See All

Friday September 18 2020

BSG A. Split Jerk; 1rm, from rack + For Time; 21-15-9 Calorie Ski Power Snatch 115/75 - rest 5 min 15-12-9 Calorie Row Power Snatch 135/95 - rest 5 min 12-9-6 Calorie Bike Power Snatch 155/105 Gas Tan

Wednesday September 16 2020

BSG A. Power Snatch; EMOM x9 Min 1st; 3 reps 2nd; 3 reps 3rd; 3 reps 4th; 2 reps 5th; 2 reps 6th; 2 reps 7th; 1 rep 8th; 1 rep 9th; 1 rep * start light and build to a tough, TnG is optional + 5 Min A

FITNESS - LIFESTYLE - COMPETITION - COMMUNITY

  • w-facebook
  • Twitter Clean

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com