Tuesday, 25 February 2014

WARM UP
Burgener’s Junkyard Dog Warm up

SKILL
1) Burgener Warm Up for the Snatch
a. Down and “FINISH”: SPEED THROUGH THE MIDDLE
b. Elbows High and Outside: KEEP THE BARBELL CLOSE
c. Muscle Snatch: STRONG TURNOVER
d. Snatch Lands at 2”, 4”, 6”: FOOTWORK
e. Snatch Drops: FOOTWORK, SPEED, STRENGTH IN BOTTOM OF SNATCH
2) Burgener Skill Transfer Exercises for the Snatch
a. Snatch Push Press: OVERHEAD STRENGTH
b. Overhead Squat: CORE STRENGTH
c. Heaving Snatch Balance: SPEED OF ARMS
d. Snatch Balance without a dip*: FOOT/ARM SPEED
*Commonly referred to as “Drop Snatch”.
e. Snatch Balance with a dip: FOOT/ARM SPEED

WEIGHTLIFTING
25 minutes to train the Snatch.

• Today is all about the Snatch.  We are dedicating the “Warm Up” and “Skill” portions to getting our minds right with the basics of “jumping and landing” and then performing dynamic drills to reinforce proper bar path and strengthen basic mechanics.  The first 10 minutes of the “Weightlifting” portion of training should dedicated to continuing to drill bar path and mechanics as we add weight, first from the Hang, and then from the ground.   The remaining time will be open if athletes choose to go increase their weights to go for something heavy.  Even though this is just a single day, a great deal of improvement can be expected if you get your mind right from the beginning and keep it right throughout training.  It is always important to train with a purpose.  Today it is even more important.