Strength 1
Split snatch
Heavy 3
Strength 2
Pull ups
3 x 5 – Strict work
3x max effort – weighted
Super Set
Side plank hip dips
3 x 10
**It’s been quite sometime since we’ve performed the split snatch. This is a great movement for people with limited overhead mobility, usually older folks like myself. *shoutout to the 5AM ‘masters class!’ I see you!* Instead of catching the snatch in a squat (full depth or partial, aka power snatch), you receive the barbell in a split position, normally seen with a jerk. Not only is this a great chance to work on your power snatch, but on footwork as well.
The second portion has you working on some overhead pulling work – strict pull ups or weighted pull ups if you already have at least 5 strict pull ups. You can add weight via a dumbbell, KB, over even something as small a chance plate. Every little bit helps! For strict work, this can be done with banded pull downs, band assisted pull ups, negatives, or even toe assisted pull ups to name a few options. Work with your coach to set up the be combination of movements for you not only to work on today, but to continue using to get you your first pull ups in the next couple of months.