High Percentage Capacity
Competition Class
Strength
SKILLS, DRILLS & TESTS
OLYMPIC WEIGHTLIFTING
WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch
Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4
SKILL
5 x 3s Snatch Pull + 1 Tall Snatch
*SLOW pull to power position
*drive up onto toes w/ legs & butt squeezed & shoulders relaxed
*initiate tall snatch by shrugging and then pulling
*catch in squat or catch power then squat
Snatch Pull Demo (go slower & skip the shrug)
https://youtu.be/ozFjbwIOjU4
Tall Snatch Demo
https://youtu.be/dCiugtIWFrU
WORK
7 x 2 High Hang Snatch
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
Text video of set 5 -- 403.404.1917
demo: https://youtu.be/qyLmvESKokk
ACCESSORY
3 x 10s Overhead Squat Holds (building)
GYMNASTICS TESTING
3 sets of 1-3 Strict HSPU
TEST A:
2 Parts
1. Max Effort Unbroken Strict HSPU
Rest precisely 1min
2. ME UB SHSPU
*unbroken = can't come off the wall
*text 1&2 -- 403.404.1917
3 sets of 3-5 T2B
TEST B:
2 PARTS
1. ME UB Kipping T2B
Rest precisely 1min
2. ME UB Kipping T2B
*text 1&2 -- 403.404.1917
MetCon
CLASS
10min to work to 1RM Clean*
Rest 5min
For Time:
25 Cleans* @ 85% of 1RM from above
8min time cap
*yes, squat
