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
(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps.)
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
Immediately followed by…
B.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch
C.
Three sets for times of:
500 Meter Row
100 Double-Unders
10 Unbroken Snatches
Rest 3 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/120 lbs
Can you stay relaxed on the double-unders and put your hands straight on the bar on the snatches? Please adjust loading so that at the very minimum you complete the first two sets unbroken.
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 6 reps @ 2111
Rest as needed
Banded Lat Pull-Downs x 15 reps
Rest as needed
B.
Three sets of:
Hanging Straight Leg Raises x Max unbroken reps
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x Max reps in 20 seconds
Rest as needed
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80% of your 1-Mile PR Pace
Rest 3-4 minutes
B.
Two sets for times of:
1200 Meter Run @ 95-97% of your 1-Mile PR Pace
Rest 8 minutes
Rowing Endurance Option
Ten sets for times of:
Row 500 Meters @ prescribed s/m cadence
Rest 90 seconds
*Sets 1-2 – 24 s/m
*Sets 3-4 – 26 s/m
*Sets 5-6 – 28 s/m
*Sets 7-8 – 26 s/m
*Sets 9-10 – 24 s/m
Focus on power and efficiency of each pull.