Name: Playbook - Noah Ohlsen - Week 3 - Day 4
Uploaded: 2021-01-18T11:49:17.594Z
Duration: 45 min
Description: Week 3 - Day 4

A. Squat snatch; 6 singles @205-225#; rest as needed

B. Squat clean and jerk; 6 singles @255-275#; rest as needed

C. Front squat; 3x3 @275#
+
2 sets:
30 cals assault
30ft OH walking lunges 165#
rest as needed to recovery

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

Stand with feet hip-width apart. Squat down and grab the barbell shoulder-width apart with an overhand grip, maintaining a neutral spine, proud chest, and braced core.


In one swift movement, lift chest and thrust hips forward, using the momentum from hips to pop barbell up toward shoulders.


Shrug and bend your elbows as you drop underneath the bar, lowering into a front squat, with palms facing up and bar resting on palms.


Press into heels and mid-foot to stand.
immediately sit back into a quarter squat underneath the bar, then use the momentum to stand (hopping off the floor just an inch) and pop the bar overhead, arms extended, landing either with feet in the same position or in a split stance, as demonstrated above.
Carefully reverse the movement to lower the bar back to front rack position, then down to the floor.

Clean & jerk (C&J)

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

Assault bike

Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
This counts as one rep.

Week 3 - Day 4

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