06.09.2023

Strength
Snatch
A. 4 sets of 2 reps muscle snatch- keep light, build 
B. 5 sets of 2 reps slow pull snatch- 65-70%
C. 4 sets of 1 rep snatch- build from 70%

WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%

05.19.2023

Strength
snatch
8 sets of slow pull snatch
(Perform a regular snatch, but the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
Set 1-   2 reps @ 55%
set 2-   2 reps @ 60%
sets 3-4  2 reps @65%
set 5-6  1 rep @ 70%
set 7-8  1 rep @75%
 


WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead  135/95
6 bar facing burpees
rest 1:00 and record split

08.20.19

Warm Up
2 rounds:
100m run
10/side DB high pulls
5/side DB plank pull throughs
10 Kang squats
5 deep squat progressions


Mobility:
A. Banded lateral walks x 20 steps/side
B. Eccentric pull ups 3x3 with a 5 second descend- this helps lengthen the lat muscles which in turn helps with stretching them for weightlifting
C. box stretch x 3 exhales for 3 sets




Snatch Skills & Drills (28:00)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead


Build over the course of the three sets.

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps- keep these light around 40-50%

Snatch Progressions
Every 1:30 for 4 sets, complete:
Mid-Thigh Snatch x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Slow Pull Snatch x 1 rep @ 70%


followed by …

Every minute, on the minute, for 8 minutes, complete:
1 snatch squat or power building from the 70%

Every minute, on the minute, for 4 minutes, complete:

Snatch Pulls x 2 reps @ 90-95%

Then...

6 sets of 2 reps Overhead Squats- from the rack
starting at 60% and build load

05.31.18

Warm Up Bike/row/run 400m 2 Sets: 8 Alternating Tall Kneeling KB Press (4/arm) https://www.youtube.com/watch?v=NRlV-jp6-7U&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b

- immediately into -

8 Tall Kneeling KB Push Press https://www.youtube.com/watch?v=REooQkH6fzI&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=5cf3da5582-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-5cf3da5582-71890815&mc_cid=5cf3da5582&mc_eid=c612bae79b - rest 30sec -

6 reps each side - Pallof Press https://www.youtube.com/watch?v=AS2DxzeQxow

RNT split squat x 8 each side( no weight) https://www.youtube.com/watch?v=8htaPttaaVA

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses behind the head 5 Stiff-Legged Deadlifts 5 OHS

Skill: snatch

3 sets of 3 reps snatch grip push press @ 55-60%

3 sets of 2 reps slow pull snatch @ 55-60%

then.. complete 6 sets of the complex building load starting at 60% 1 rep hang snatch + 1 rep snatch + 1 rep OHS

WOD 12:00 AMRAP 8 hang power snatch 95/65 10 box jumps 24/20" 12 KB swings 53/35

04.24.18

Warm Up 2 rounds at an easy pace 400m Run or Row or Bike 30 mountain climbers- athlete brings their foot to the outside of the same hand(15 each side) 2 TGU each arm

Mobility: 2 sets of Quadruped thoracic rotations x 10 each side

https://www.instagram.com/p/Bhwk4JTD9o4/?taken-by=functional.bodybuilding

2 sets of RNT split squat x 8 each side - no weight on these https://www.youtube.com/watch?time_continue=5&v=8htaPttaaVA

Skill:  snatch dial in the starting position

• the barbell begins approximately over the balls of the feet
• arms are vertical when viewed from the side, which means the leading edges of the shoulders will be slightly in front of the bar.

3 sets of 2 reps @50-55%

snatch segmented deadlift- pause at each position for :02-:03 for self- checks

• 1 inch: shoulder still directly over the bar, balance over whole foot
• Knee: shoulders directly over bar or very slightly  farther forward, balance over whole foot with very slight preference for the heel( you should feel pressure on the balls of the foot and the heel, not excessively on the heel)
• Mid- thigh:  shoulders in front of the bar, bar pushed back in light contact with thighs, same balance as at the knee.

3 sets of 2 reps @ 55-60%

slow pull snatch- slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, accelerate the bar aggressively with violent leg and hip extension.

3 sets of 3 reps squat snatch

set 1- 65%

set 2- 70%

set 3- 75%

WOD

For Time

9-6-3

squat snatch 155/115  135/95   95/65

burpee box jumps  30/24"