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):
Snatch Lift-Off + Snatch
(lift the barbell to mid-patella just as you would if you were snatching and pause there for 2 seconds, then lower the bar to the ground, pause for 1 second, then perform a snatch)
*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch
When the running clock reaches 12:00…
B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch
C.
“AB-5”
For max calories:
5 Minutes of Assault Bike
A good goal would be 100/70 calories.
When the running clock reaches 6:00…
D.
Every minute, on the minute, for 4 minutes:
3-6 Unbroken Power Snatches (135/95 lbs)
8-12 Chest-to-Bar Pull-Ups
Choose a rep range that will challenge you but you will be able to hold for the full 4 minutes.
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 6-8 reps @ 2111
Rest as needed
Banded Pull-Aparts x 20-25 reps
Rest as needed
B.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds
*Working side is the side you are throwing the ball towards.
Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Four sets of:
200 Meter Run @ 95-97%
Rest 90 seconds
C.
Two sets of:
400 Meter Run @ 95-97%
Rest 90 seconds
Rowing Endurance Option
Eight sets for times of:
Row 600 Meters @ prescribed s/m cadence
Rest 90 seconds
*Sets 1-2 – 22 s/m
*Sets 3-4 – 24 s/m
*Sets 5-6 – 26 s/m
*Sets 7-8 – 28 s/m
Focus on power and efficiency of each pull, and try to hold same paces as last week.