We are very excited for our HANDSTAND CLINIC on SATURDAY at 10am with Coach Anthony. All of our members are welcome.
Tuesday
Burgener Warm Up aka
Snatch Drills to Enhance Skills
1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)
Skill Transfer Exercises
1. Snatch Push Press (Overhead Strength)
2. Overhead Squat (Core Development)
3. Heaving Snatch Balance (Fast Hands)
4. Snatch Balance – No Dip (Fast Hands, Fast Feet)
5. Snatch Balance (Fast Hands, Fast Feet)
Strength
Military Press 8 x 2
Every Minute on The Minute
Push Press 8 x 3
Every :90 Seconds
Close Grip Bench Bress 3 x 15
Every 2:30 Seconds
Supplemental Power/Strength
Before Military Press
10 x 1 Split Jerk
1 – 2 Minute Rest
After Bench Press
5 x 10 French Press
3 Minute Rest
Agatsu Benchmark Workout “Chrissy”
30 Tuck Jump Burpees
20 Kettle Bell swings
25 Tuck Jump Burpees
25 Kettle Bell swings
20 Tuck Jump Burpees
30 Kettle Bell swings
15 Tuck Jump Burpees
35 Kettle Bell swings
10 Tuck Jump Burpees
40 Kettle Bell swings
5 Tuck Jump Burpees
45 Kettle Bell swings
