Gym Experience

 Bub & Alex Going Hard

“The Gym Experience Heals People”

CLEAR

3 Sets of:

5 Snatch High Pulls (65/45) + 5 Hang Muscle Snatch (65/45) + 10 OHS (65/45); rest 1 minute

STRONG

A. EMOM for 15 Minutes Perform:

1 Snatch (2 inches below the knee)

NOTE: Weight should hover just above the floor, holding it 2 inches below the knee. Work on pulling the weight back into you after you clear the knee on the way up. You should feel the pull of your lats as you proceed into pockets. Sets: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Log how you do..

B. 3 Sets of:

Halting Snatch Dead Lift + Snatch Pull; rest 2 minutes

NOTE: So you do a halting snatch dead lift (pausing at mid thigh). Then drop the weight back to the floor and go into a snatch pull. Same thing: Feel the pull of your lats, along with an engagement of your hamstrings/posterior chain. Go heavier than you snatch obviously. Log loads so that you can continue to get an idea of where you are at on the pulls, and how to move forward in doing them. 

Halting Snatch D-Lift Video:http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

Snatch Pull Video: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

C. 3-4 Front Squat; rest 2 minutes X 5

NOTE: Descend down 4 seconds, pause 1 second in the bottom, then Xplode up…Be slightly heavier than last week. Stick to the tempo. 

BALANCE

For Time Complete:

8 Muscle Ups

12 Power Cleans (155/105)

16 Front Squats (155/105)

20 Alternating KB Snatches (70/55/35)

16 Front Squats (155/105)

12 Power Cleans (155/105)

8 Muscle Ups

NOTE: Log time completed..