Primary Session
Mobility, Activation and Warm-Up
Overhead the Shoulder Barbell Stretch x 30 seconds per side
Twisted Cross Pec Stretch x 30 seconds per side
and then …
Double LAX Ball to T-Spine x 60 seconds
and then …
Two sets of:
30 Seconds PVC Pipe Pass Thru’s
30 Seconds Deep Squat Progressions
30 Seconds Lateral Banded Walks (right)
30 Seconds Lateral Banded Walks (left)
30 Seconds PVC Pipe Press into Overhead Squat
30 Seconds Ring-Rows
Snatch Technique Primer
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
2 Overhead Squats @ 3211
Snatch Progressions
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch lift-off with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 10:00 mark, complete:
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
Conditioning Intervals
Four sets of:
Tall Box Jumps x 3 reps
Power Snatch x 6 reps
Bar Facing Burpees x 12 reps
Rest 2 minutes
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
Choose a box jump height that is challenging. DO NOT rebound. Place a smaller box next to the tall box so you can step to the smaller box, then the floor to reset for your jump.
Upper Body Accessory Work
Three sets of:
Dumbbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Dumbbell Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 20 reps
(please do the first pull-apart variation)
Rest 45 seconds
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.
Optional Row Session
For time:
Row 5,000 meters
Optional Gymnastic Skills & Drills
Three sets, not for time, of:
Russian Dips x 5-6 reps
and then …
Three sets of:
Cast Swings x 5-6 reps
followed by . . .
Two sets of:
Catch Position Hold x 15 seconds
followed by …
Three sets of:
Supine Ring Swings x 5-6 reps
followed by . . .
Three sets of:
Strict Ring Pull Ups to sternum x 5-6 reps
followed by . . .
Two sets of:
Prone Cuban Press for Ring Muscle Ups x 10 reps
DMA
SN PRESS FM REC. = 75/95/115
OHS = UP TO 165X2
SN LO + SN X 2 = UP TO 145
SN X 1 = 150P/ 150F/ 150/150
METCON = 1:51/ 1:55/ 2:04/2:15
GYMNASTICS PRACTICE = 40 PULL UPS/ 9/8/6/7/10 THEN 20 C2B
DMWA: Done
Snatch drills: Done
Metcon: 24inch box. R1 – 2:12; R2 – 02:10; R3 – 10:10; R4 – 02:02. 39kg (42 is my 1RM).
Snatch press-dowel
OHS—75/85/95/105
Snatch lift off 80/85
Snatch single 90#
Conditioning 24 inch box, 75# 1:38/1:35, no time, wiped out on box, don’t know what time was, 1:35
DMA done
A1. 55/65/75
A2. OHS up to 155
A3. 95/100/105/105/105
A4. 115
B. Used 32″ box 1:40/1:35/1:31/1:25
C. Done 25# press and 20# curl, arms are fried
Your OHS looked fantastic!
MAWU) done
Primer) press 45#-85# – OHS 95#-155#
Snatch) LO+Sn 2’s @ 145#,150,155,160,165 – Snatch EMOM @ 170#,175,180,185,190,195f,195 (felt good so I kept going)
Condo) 1:25, 1:20, 1:15, 1:10
Upper body accessory) done
Happy to see your snatches felt good today! Great work on the conditioning – you got faster every set!
A. 65/75/80
A1. OHS 115/125/135/145
A2. Lift off 125/125/135/145
A3. Snatch 145 x4
B. 1:23/1:26/1:30/1:30
C. 50# for floor press
30# curls
Red band pull a parts
Nice work with your snatches!