StrongFit Advanced Foundations Dec 5 - Dec 8

Oly Mon Dec 5

Tall Snatch
- build to heavy set for warm-up

No-No-No Snatch
- build to challenging (technical) double

Snatch Pulls
3 x 3 @ 100%

Gym Tue Dec 6

Banded Internal Rotation Stretch

Wrist & Shoulder Stretches

Skin-the-cat Holds

1-3 MU/Pull-up Negatives (3-5s)
1-3 HSPU/Dip Negatives (3-5s)
x 10

Oly Wed Dec 7

Power Clean + Power Jerk + Split Jerk
3 x 1 + 2 + 1 @ 70%

Build to heavy single Snatch Balance

Oly Thu Dec 8

Cuban Press
4 x 4 at warm-up weight

Hang Snatch
4 x 2 @ 75%

Snatch Grip RDLs
Build to technical double