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 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to mid thigh 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)
When the running clock reaches 12:00…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
B.
Three sets for times of:
200 Meter Sprint (on Assault Runner if possible)
12 Unbroken Snatches
20 Chest-to-Bar Pull-Ups
Rest 4 minutes
Suggested loading:
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/115 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:
Bench Press x 6 reps
Rest as needed
Bat Wings x 5 reps @1515
Rest as needed
B.
One set of:
Bench Press x Max reps @ 1111
(perform with 80% of today’s heaviest 6 reps – and stick to the metronomic tempo)
C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Four sets of:
400 Meter Run @ 95-97%
Rest 2 minutes
Rowing Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Row 400 Meters
Note times for each of the 10 sets. We want to see all times within a 3-second window.