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
(pause for 2 seconds at mid-patella, then lower the barbell to the ground, pause for 1 second, then snatch)
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
When the running clock reaches 12:00…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
B.
Three sets for times of:
5 Unbroken Ring Muscle-Ups
10 Unbroken Snatches*
5 Unbroken Ring Muscle-Ups
Rest 4 minutes
*Set 1 – 115/85 lbs
*Set 2 – 135/95 lbs
*Set 3 – 155/105 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.
Four sets of:
Bench Press x 6 reps @ 2111
Rest as needed
Single Arm Ring Row x 6-8 reps @ 2111 each arm
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%
Rest 3-4 minutes
Followed by…
B.
Five sets of:
100 Meter Run @ 95%
Rest 90 seconds
Followed by…
C.
Two sets of:
400 Meter Run @ 95-97%
Rest 90 seconds
Rowing Endurance Option
Eight sets for times of:
Row 500 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.