snatch high pull + snatch. pull the high pull as high as possible, lower the bar, then snatch it. Use 10 or 12 attempts to work up to a max. Make sure you take at least 3 attempts within 10kg of your max. Remember this is training and not competition so do a lot of attempts and get a good workout. TAKE UP TO 3 ATTTEMPTS at a new PR.
clean high pull + clean. do this the same way you did the snatches. make sure you take plenty of attempts near your max. TAKE UP TO 3 ATTEMPTS at a new PR.
high pulls with snatch grip from below the knee. Start at the knee, and high pull the bar making sure to get t he elbows as HIGH as humanly possible. 5 sets pf 5 with 70% of your best snatch.
glute ham raises 2 sets of 10 go for a PR weight on the second set
pullups 2 sets of 10
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.