I decided to do an analysis of Cassidy’s 200# Snatch from yesterday, mostly because of her fairly noticeable jump forward in the catch, and some comments that were made about it on social media. I used Ilya Ilyin’s 205kg Snatch as a comparison because he’s incredible, and it goes to show that even a national champion can still have some room to grow.
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) KB Swings 24/16kg
2) Air Squats
3) Ab-Mat Situps
*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.