Pump up the Volume.

Nothing fancy today.  Just some good old fashion volume lifting.  We worked on hitting some doubles and triples today on the snatch.

Today’s Muscle of the Day is the Psoas Major.

psoas

The psoas major originates on the anterior portion of the transverse portions of the twelfth thoracic vertebrae down to the fifth lumbar vertebrae.  It inserts into the lesser trochanter of the femur.  This muscle is an important hip flexor and also aids in the external rotation of the hips.

After our barbell work today, we retested the 5 RM Overhead Squat.  The last time we did it was about a month ago, and nearly everyone who did it PR’d by 10 pounds!  Solid work people!

REGISTER FOR THE PA WEIGHTLIFTING CHAMPIONSHIPS HERE!

Terpak

Warmup
Myofascial Release / Dynamic Warmup

1 Round Snatch:  5 Overhead Squats, Lift off Transitions, Muscle Snatches, Angel Drops, Punch and Catch Progressions.

Barbell Mechanics

Snatches

2 sets of 3 @ 70% 1 RM Snatch.

3 sets of 2 @ 80%

3 sets of 2 @ 75%

*1-2 minutes recovery between sets.

Strength

Overhead Squat

3 x 5

*Establish a new 5 RM

*Rest 2-3 minutes between sets.

Fortification

Single Leg Bridge Holds

3 x 3 x 10 seconds each leg.

Side Lunges

2 x 10 each direction

*Sorry for no pictures.  I was lifting with my athletes today!

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