Snatch! SKILL/SPEED: In 15 minutes establish… Drop Snatch 1-1-1-1-1 Without decreasing the load on the barbell from the final Drop Snatch proceed to… POWER/SKILL: In 15-20 minutes establish… Snatch Balance 1-1-1-1 Again, without decreasing the loading on the barbell from the last set of Snatch Balance
Look up your weights from last week! POSITION/SKILL: 1-2 Snatch Balances from a Rack * Work up steadily to 80-105% of your best Snatch in 15 minutes ** Try to get 5-10# heavier than last week SKILL/POWER: 1 Muscle Snatch (No re-dip under the bar) + 1 Power
Hero week! SKILL/POWER: Snatch Balance for SPEED… * Go by feel on the lift today… * If you’re feeling fast and strong try to go for 100-105% of your Snatch 1RM for 1 rep OR work up to a moderate weight and work fast footwork and proper body positions
Snatch skill… Week 3! SKILL/POWER: 20 minutes Snatch Balance from a Rack * Aiming for 100% of your Snatch 1RM this week if you hit around 90% last week otherwise try to hit something 5-10% heavier than last week by your final set… Warm ups: 50%, 60%, 70%
We are going to take the next several weeks and focus on working your confidence with the Snatch… SKILL/SPEED: 15-20 minutes From a rack… 1 Drop Snatch (No hip drive) + 1 Snatch Balance (2-3 second HOLD at the bottom) * Work up to a challenging load as long
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