We are excited to announce that we will be hosting our good friend and STRATUM Member Vanessa McCoy’s Snatch Development Seminar in our facility on Sunday October 20th from 9 to 11am.
“This seminar is perfect for a wide range of participants from beginners looking to learn proper form, to strength & conditioning coaches looking to increase their knowledge in the Olympic Lifts.”
As all STRATUM members know Vanessa is a supremely capable Weightlifter who is a USAW National champion and International medalist. She possesses a unique perspective and the experience one only gains from a dedication to her craft for years and years. This 2 hour event will provide a unique opportunity to gain personal direction and critique from one of the US’s best and the background information necessary to facilitate long-term progress.
The seminar is $75 per person, limited to 20 athletes, and is available to both the public and STRATUM members. Use the link below to reserve your spot before they sell out.
For questions or inquiries please reach out to firstname.lastname@example.org or email@example.com
A1. Alternating DB Z-Press; 3-4 x 8-10 per side; Rest :30-:45
*/**Barbell Z-Press @ 21X1; 3-4 x 4-6 reps; Rest :30-:45
A2. Segmental Ring Pull Up Negatives (pause with chin over bar then at half-way point and finally just before full extension); 3-4 x 3-4 reps
*Segmental Ring Pull Ups; 3-4 x 4-6 reps
**Segmental Wtd Ring Pull Ups; 3-4 x 3-5 reps
4 Rounds For Time:
16/12 Cal Bike/Ski / **60 Double Unders
6 Hang DB Snatches per arm / */**12 Alternating DB Snatches (50-70/35-50)
8 Burpee with Jump N’ Touch / *8 Burpee Box Jump / **8 Burpee Box Jump Over (24/20)
8 Hinge Ring Rows / *8 Pull Ups / **12 CTB Pull Ups