Heavy skill and go fast and unbroken! SKILL/POWER: Every minute on the minute working up slowly perform 1 SQUAT Snatch after warming up to 65% 1RM… * 15 total minutes working up just 5# per round * Only squat as low as you can maintain shoulder control… Safety!
Meet prep continues! POWER/SKILL: Hang Snatch + Snatch @ 75-85% 1RM * Perform a set every 3:00-4:00 for 5-6 total sets between the listed percentages POWER/SKILL: Hang Clean & Push Jerk + Clean and Split Jerk @ 75-85% 1RM * Perform a set every 3:00-4:00 for 4-5 total
Barbell sprint intervals! WORKOUT: 6:00 AMRAP of: Dumpster Run (150m approximately) 2 SQUAT Snatches @ 70-75% 1RM REST 12-15:00 Repeat 2 total times for high speed and consistency each round… POST YOUR TOTAL ROUNDS AND REPS TO ZENPLANNER
Our olympic meet is coming in less than a month so let’s practice! POWER: Work up in 15 minutes to your “Opener” for Snatch… (Around 90% 1RM or so) THEN… Every 3:00 on the clock perform 1 Snatch for 3 total reps working up to your best heavy weight
Barbells galore! SHOULDER PREHAB: 12 Banded Shoulder “Angels” (2 sets of 6) STRENGTH/SKILL: Overhead Squat from a Rack 10-5-3-2-1-1-1-1 (Empty Bar, 60, 70, 80, 85, 85+, 85+, 85+, 85+…. More emphasis on position than weights) OR 10-5-5-3-3-3-3-3 (Lighter weights the whole time… Under 75%) WORKOUT: ** Aerobic
Heavy and fast! HIPS: Banded Hip Raises x10ea (More band) MB/Sandbag Front Loaded Lateral Lunges x5ea (Heavier) * 2 sets POWER TEST: 1 Hang Snatch 1 Floor Snatch * Power catch one and squat catch one, but your call on when you do each one * 15-20 minutes
Aerobic barbell? POSITION STRENGTH: Every minute on the minute × 9:00 1st – :35 Hollow Hold 2nd – :35 Superman (Reps) 3rd – :35 Ring Row HOLD WORKOUT: Every minute on the minute for 20:00: 1st minute – :40 Power Snatch @ 70% 1RM 2nd minute – :40
Test week continues! POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15
Test day! GLUTES/HIPS: Lateral Lunge x 10ea way (Light weight) Banded Lateral Walks x 20ea (Light band) * Just one set only POWER/SKILL: 1 Hang Snatch + 1 Floor Snatch * Your pick on catch heights, but try to squat one of them 😉 * Great technique throughout
Strong class only today due to Murph on Monday! SKILL/POWER: 3 Position Snatch + 3 Position Catches (Below the knee, 2″ and floor Snatch with a mix of power, squat & an “in between” catch position) * Work 5 total sets with 75-85% 1RM Snatch * 25-30 minutes
New hip/mobility movement! HIPS/GLUTES: DB Lateral Lunges x 5ea way * Step back to the middle each time and stay upright Heavy Banded Lateral Band Walks x10ea * Green or heavier for most (2 total sets) POWER/SKILL: 2 Position SQUAT Snatch skill work * Each coach will pick
Barbell skills! SKILL: Drop Snatch + Snatch Balance from Rack (Goal is catch position and speed so keep the load moderate) * 10-15 minutes POWER/SKILL: 1 Snatch Grip PAUSE Deadlift + 1 Hang Snatch (3 total reps per set) * Work up to 70-80% 1RM at your 3
Can you sprint fast and stay consistent?? WORKOUT: 6 Snatches @ 70-75% 1RM (This one is to help improve your power on the Rower) 250m Row Sprint (Goal is Sub :45/:50 for each, give or take) REST AS NEEDED BETWEEN SETS IN ORDER TO KEEP THESE SPRINT CONSISTENT
Hump day! HIPS: Split Squats x 5ea (Try to go heavier than last week on the 2nd set) Psoas Raises off Bench x 10ea * 2 sets POWER/SKILL TEST: 1 Power Snatch + 1 SQUAT Snatch * Best load with near perfect technique in just 15 minutes *
Friday! CORE STABILITY: Kneeling Anti-Rotational Holds * :30 each side for 2 sets STRENGTH: Weighted Strict CHIN Ups (Underhand Grip for All Sets) 3-3-3-3-3-3 * Work up steadily over the course of 15 minutes WORKOUT: ** Goal is to have identical 10 rep Snatch sets 10 Power
Snatch and accumulating some strict pull up volume… POWER/SKILL: High Hang PAUSE Squat Snatch 1-1-1-1-1 POWER/STRENGTH: Snatch Balance from a Rack 2-2-2-2 STRENGTH/POSITION: Overhead Squat 3-3-3 Work in some strict pull ups between each work set on this one… Just 1-2 rep and make it
Benchmark! GLUTE/HIP: Elevated Bulgarian Split Squats x 6 each side (light to moderate DB loading) Banded Hip Flexor x 6-8 each (bigger band) * 2 sets increasing DB weight on 2nd set SKILL/POWER: Every minute on the minute for 10 minutes perform the following for PERFECT TECHNIQUE: –
Heavy, fast and some nutrition follow-up! HIP WORK: Frog Bridges x 30 reps Banded Hip Flexor x 8each (Small blue) * 2 sets * POWER/SKILL: 2 Rep Hang Snatch (Squat catch preferred, but go by feel) * Go as heavy as perfect technique will allow in just 15
Barbells and burpees! BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set WORKOUT:
Test out… Get best weight that TECHNIQUE will allow and let’s try to alter some inefficiencies we might still have! SKILL: Tall + High Hang Snatch * Light to moderate weight working on faster catch speeds and proper torso positions POWER: Squat Snatch from the Floor * Steadily
All we need is your name and email and we’ll give you the details on free class.
