TODAY’S SCHEDULE
6am – 10am – OPEN GYM with Coach Darcy
430pm – 6pm – OPEN GYM with Coach Darcy
6pm – Olympic Lifting with Coach Darcy
OLYMPIC LIFTING
A) Snatch Primer
Slow pull to knees with pause snatch pull + HPS (pause AK) + OHS; 1+1+2; every 90 sec, 5 sets building gradually with technique weight only; not to exceed 50%
B) HPS (AK) + Hang snatch (BK) + Snatch; 1+1+1
Every 90 sec; open at 50-60% 1 RM snatch and build to best in 7 sets, then 2-3 more at 80-90% of best set
C) Front Squat; tempo 4141
4-4-4-4; building from previous weeks numbers to best set 4 but strictly maintain tempo
Take 2 min rest between sets