5 Bar Meet – Less than a week until our 5 Bar meet! With that in mind, this is a pre-competition DELOAD week. All lifts should be performed at light percentages with the best form possible. Deload does not mean “phone-in” the workout. You should be thinking about proper breathwork, visualizing every part of the lift, making your technique perfect; so that when you go for a PR, your nervous system is primed for the heavy weight. PR’s don’t happen accidentally after you’ve been training seriously for a year or more. You’ve got to have mental clarity from consistent, deliberate practice in every training session; and physical capacity from lifting the right percentages with full range of motion and never missing reps in training (not to mention making sure that conditioning is secondary, and not the main focus of your workout).
Volunteer Loaders – We will need plate loaders for the meet on Saturday. Level 0/1 … if you’re looking for a workout on Saturday, this is your chance! We need one or two loaders starting at 9 am and will need volunteers through at least 12 pm.
THE SNATCH: Rules of Performance for the 5 Bar Meet
The barbell is centered horizontally on the competition platform. The athlete takes the start position behind the barbell. The athlete grips the barbell and bends at the knees. The barbell is gripped, palms downward and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement upward, the barbell should remain close to the body and may slide along the thighs. No part of the body other than the feet may touch the platform during the execution of the Snatch. The athlete may recover in her own time, either from a split or a squat position. The lifted weight must be maintained in the final motionless position, with both arms and legs fully extended and feet on the same line and parallel to the plane of the trunk and the barbell. The athlete waits for the Referees’ signal to replace the barbell on the competition platform. The Referees give the signal to lower the barbell as soon as the athlete becomes motionless in all parts of the body.
- Pulling from the hang, defined as: stopping the upward movement of the barbell during the pull.
- Touching the platform with any part of the body other than the feet.
- Pause during the extension of the arms.
- Finishing with a press-out, defined as: continuing the extension of the arms after the athlete has reached the lowest point of his / her position in the squat or split for both the Snatch and the Jerk.
- Bending and extending the elbows during the recovery.
- Leaving the competition platform or touching the area outside the competition platform with any part of the body before the complete execution of the lift.
- Dropping the barbell from above the shoulders.
- Failing to replace the complete barbell on the competition platform.
- Releasing the barbell before the Referees’ signal.
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups
(approximately 35-40 minutes)
Power Jerk Progression:
Footwork – dip and jump to power position
Behind the neck Power Jerk
Split Jerk Progression:
Footwork – dip and jump to split position
Behind the neck Split Jerk
3 x 3
Clean Pulls at 115%
5 x 2
Clean and Jerk
Start at 70% and increase weight each set
Practice Bench Press with 50% of 1RM
Have your training partner monitor your ROM and give the “press” command when the bar is touching your shirt
5 Double Kettlebell Squats
10/10 One Arm Rows
5/5 Plyo Step-ups
5 Double Kettlebell Seated Press
5 Pull-ups (partner or band assisted — try not to use ring rows if possible)
5 Double Kettlebell Clean and Push Press
30 Seconds Plank Shoulder Taps
5 Minute AMRAP Burpee Challenge
10 Minutes AMRAP