Strength 1
Snatch high pull + hang squat snatch
Strength 2
Pull ups
5-5-5 (strict)
OR *if you already have at least 5 strict pull ups..
3x max effort weighted pull ups
**Starting off the week with our double strength day – similar to how we started off things last week. Today is the snatch version of what we did last Tuesday with the clean. Key points here on the snatch pull are really getting that triple extension (ankles, knees, hips fully extended, aka ‘open’) with the shrug. And keeping that feeling in mind when going for the hang snatch. Yes, it’s with a squat. If that’s still a bit intimidated, do a hang power snatch into an overhead squat. Don’t get too comfortable with the latter and throw on the weight for a heavy complex of the now triplet – snatch high pull-hang power snatch-overhead squat. Dial it back, get the technique right for the hang snatch, so we can eventually take the movement from the ground.
Push last week (dips) pull this week (pull ups). Have strict pull ups? Cool. Add some weight. Still working on your strict pull ups? That’s great! Here’s some dedicated class time to use the bands, do some negatives, strict ring rows, and get in some DB rows or banded pull downs to build up those lats. Every little bit helps.
Daily Read
Have we circled back to making bread yet? Never started? Get started!
-The Kitchn via Pocket