Shoulder session Saturdays

In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

The drop snatch balance is similar to the behind the neck jerk. barbellm

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

Using a box under the pull up bar you want to place it directly under the bar as you grab on to the bar with two hands you want to be able to slightly squat down to a half 1/4 squat whilst still keeping hold of the bar. Using the kip movement keeping feet on the box best to be on your toes at this point ensuring you are ready to jump. After the kip phase you will slightly jump upwards trying to close the gap between your hands, hips and the pull up bar. Then throwing your weight over the bar using both arms to pull over the bar and catch it on top in the dip position and then pressing out for 1 rep completed.

Taking the dumbell to your shoulder then in one motion snap the weight up to lockout jumping under the weight then stand up for 1 rep completed.