Hey, guys! We continue our online trainings. So, it’s training week #2 – we’ll analyze it in detail today. Training #1 Exercise #1! “GOOD MORNINGS”! I remind you … Put your knees out to the sides, pull your pelvis back, and incline as dip as possible with your back straight. Go down slowly, gat up quickly. Exercise #2! MUSCLE SNATCH. This exercise is performed with small weight, to work right. The barbell should be as close as possible to your body. Take the starting position, perform the MUSCLE SNATCH and make sure you fix the barbell at the top. There’s no SECOND PULL in this exercise. The barbell is accelerated with the legs and back, and push it upwards. Exercise #3! JERK FROM THE RACKS. This week I wrote 80%, but it’s up to you. If it is too hard – get less weight. Fold your elbows up, the barbell stays on your shoulders, dip slowly and drive up quickly. Do not forget about the fixation (of the barbell) at the top. When working with racks the barbell is put on the chest/shoulders gently and put back on the racks. Exercise #4! HANG SNATCH PULL. Performed with straps, it is calculated accodring to your PR in SNATCH. We’re going to do 90% this week, if it’s too heavy – take less. Take the starting position and stand up, don’t forget to cover the barbell with your shoulders. Exercise #5! FRONT SQUAT PUSH PRESS. Get the barbell from the racks, squat and press the barbell upward. Don’t forget about fixation. That’s it. Let’s get to the TRAINING #2. Training #2 The training consists of 5 exercises. We start with HYPEREXTENSION. Get up quickly and go down slowly, make a pause when straightening your back if you can- that’s a plus. Exercise #2! SNATCH BALANCE + OVERHEAD SQUAT. When performing this exercise, don’t forget to fix the barbell over your head. Exercise #3! HANG SNATCH. Exercise is performed with straps, it is calculated according to your PR in SNATCH. Try to keep the angle when standing up, and stand on a full foot. Exercise #4! LOW SQUAT CLEAN. “Key” points: pull your heels down to the floor after the SECOND PULL, fold the elbows up and stand up using drive. Exercise #5! FRONT SQUAT. Fold your elbows up, pull your pelvis back. Go down slowly, get up quickly. Training #2 – DONE. And now we’re getting to the last training session of this week – TRAINING #3. It includes of 4 exercises. Exercise #1! “GOOD MORNINGS”. I’ve already told about it – let’s just have a look. Exercise #2! The BLOCK SNATCH. I perform this exercise with straps. The height of blocks should be exactly just to have the barbell at the knee height. Come to the barbell as close as possible, push your knees out to the sides. It is important not to make a swing back by your pelvis. Exercise #3! CLEAN+SQUAT+JERK. You’ll see this complex almost every week – this exercise is good for working out the basis for CLEAN&SNATCH. Have a look. Each movement is done twice, but I’ll show each one once. Exercise #4! HANG CLEAN PULL. This exercise is performed with straps and calculated according to your PR in CLEAN. We have worked out one more week. Don’t forget about massage and sauna, you should recover properly… because there is heavy weight coming. And now a few words about the additional trainings that we have between the “key” trainings 1, 2 and 3. This training includes of HIP SNATCH and CLEAN&JERK (technique). Pick up the weight you’d like and focus on movement and correct performance. When performing the HIP SNATCH: the barbell is put below your knees and the movement is performed with a slight acceleration. The next training session includes HYPEREXTENSION and SNATCH (technique, small weight). Try to work it out slowly – the focus is on the correct technique. Watch the SNATCH FROM RIB on my YOUTUBE channel, the correct technique and “key” moments. This week, I noted the 80%-zone in the exercises: PUSH JERK from the racks, CLEAN and BLOCK SNATCH. If you feel it difficult or uncomfortable – try to change the weight you’re working with, up to you. I am very pleased the interest to this project is growing. So, now I plan to gain more experience and make such projects on permanent basis. Train together – train right. Bye.