Phase IV
Workout A:
A1. Power Snatch With Straps
B1. Heavy Arched Back Good Mornings**
** Stiff Legged Good Morning Shown
C1. Low Cable Pull Throughs
Workout B:
A1. Midgrip Clean
B1. Paused Front Squats
3 minute rest intervals
C1. Barbell Side Step-Up
http://www.bodybuilding.com/fun/kelly1.htm
This time you will do both hang snatches and snatches from the floor in each set. Use straps for this exercise.
Week #1 (5 x 2 + 2) 2 from hang 2 from floor
Week #2 ( 5 x 1 + 1) 1 from hang 1 from floor
Week #3 ( 5 X 1 +1) 1 from hang 1 from ground
This is a partial range movement. With the bar in a low bar squat position and a stance slightly wider than shoulder width simply move your hips back while keeping a tightly arched back and your head up. You will feel a slight stretch in the hamstrings and glutes. As soon as you feel that you are about to lose the arch in your lower back return back up by driving your feet down and back. Use 3 minute rest intervals. (3-0-2 tempo)
Week #1 (6,4,6,4,6)
Week #2 ( 5,3,5,3,5)
Week #3 (6,4,2,5,3,2)
Stand in front of a low pulley station and face the opposite direction. Reach through your legs and grab the low pulley with both hands and taking a wide stance concentrate on flexing your hamstrings and glutes to straighten yourself up. Use 1 minute rest intervals.
3 x 15-20
As done on the snatch, this time do the same with the clean. 3 minute rest intervals.
Week #1 (5 x 2 + 2)
Week #2 (5 x 1 + 1)
Week #3 (5 x 1 + 1)
A regular front squat with a 2 second pause at the bottom of each rep. Try to get in a habit of doing these holding the bar in your hands. (3-2-x tempo).
Week #1 (6,4,6,4,6)
Week #2 (5,3,5,3,5)
Week #3 (6,4,2,5,3,1)
Like a regular step-up but done with the box directly to your side. Complete all the reps for one leg before moving to the other leg. Use 1.5-2 minute rest intervals.
3 x 8-10
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