Primary Training Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(perform a snatch pull to mid-thigh and pause two seconds at mid-thigh, then lower the bar to the ground, pause for 1 second, then snatch)
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
C.
Four sets for times of:
Row 500 Meters
20 Toes-to-Bar
*Snatches*
Rest 3 minutes
*Set 1 – 4 Snatches (225/155 lbs)
*Set 2 – 6 Snatches (205/145 lbs)
*Set 3 – 8 Snatches (185/135 lbs)
*Set 4 – 10 Snatches (165/125 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Seated Strict Press x 8-10 reps @ 2111
Rest as needed
Banded Face Pulls x 25-30 reps
Rest as needed
B.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds
*MB Slam is over the knee that is not on the ground.
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Two sets for times of:
400 Meter Run @ 95-97%
Rest 60 seconds
800 Meter Run @ 95-97%
Rest 4 minutes
Rowing Endurance Option
Eight sets for max meters of:
3 Minutes of Rowing
Rest 60 seconds
Aim for consistent, but aggressive, paces for all eight sets. Note your meters per set to assess pacing and any drop-off.