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 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
C.
Every 6 minutes, for 24 minutes:
1000 Meter Bike Erg or 400 Meter Run
6-10 Unbroken Bar Muscle-Ups
10 Unbroken Snatches*
*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs
*Set 4 – 95/65 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 reps
Rest as needed
Dumbbell Reverse Flys x 12-15 reps @2122
Rest as needed
B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80% of 1-Mile PR Pace
Rest 3-4 minutes
B.
Three sets for times of:
800 Meter Run @ 95-97% of 1-Mile PR Pace
Rest 4 minutes
Rowing Endurance Option
Six sets for times of:
Row 1000 Meters
Rest 2 minutes
Aim for consistent, but aggressive, paces for all six sets. Note your times per set to assess pacing and any drop-off.