Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Two sets of:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 reps
followed by …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Three sets of:
Snatch Press from Receiving x 3 reps
Rest as needed
Followed by…
Three sets of:
3-Position Snatch @ 55-65%
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets)
Snatch Pull to Knee + Snatch @ 75-90%
C.
At a Zone 2 pace complete four rounds of:
800 Meter Run
100′ Farmers Carry
15 V-Ups
35-54: 32/24 kg
55+: 24/16 kg
D.
Three sets of:
12-15 Skull Crushers
Immediately followed by…
15-20 Banded Triceps Pressdowns
Rest 90 seconds between sets
General Training Notes
Last week you had a break from building to a heavy snatch but this week we are back at it. You’ll want to get the t-spine opened up and shoulders prepped for some heavy snatches. The primers are intended to help you do just that. For your snatch complex remember that there is no pause at the knee. You are just doing a quick lift-off to reinforce good positioning in your first pull. Make sure your shoulders are pinned back, chest is up and you are patient off the floor. Happy lifting today!
You’ll follow up your snatch complex with a longer Zone 2 conditioning piece. Slow down your efforts if you find that your HR is climbing higher then 75% of your max. I know it is challenging, especially if this type of training is new to you, but turn off the clock and just move at a conversational pace. Let those adrenals recover!