Work the pull

Power Clean + Push Press 5x2+1 @ 75% of PP

Snatch Push Press + Snatch Balance 5x3+1 @ 75% of snatch

Snatch Pull 5x3 @ 90% of snatch

Execution

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

Purpose

The snatch pull is a basic and important exercise for training the extension of the snatch in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the snatch, which allows the development of strength to push weights in the snatch. The snatch pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the snatch.


New cycle starts now!

Snatch 5x3 @ 75%

Front Squat 5x3 @ 75%

Snatch Deadlift 5x3 @ 100% of snatch

Execution

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.

Notes

There is no set speed for the snatch deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.

Purpose

The snatch deadlift is the most basic strength development lift for the pull of the snatch. Lifters will be able to manage somewhat heavier weights than in the snatch pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the snatch deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the snatch.


Thats different!

Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom

Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover

High-hang snatch - 60% x 2 x 4

Purpose

The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.  

 

3 sets; no rest:

300 m row

3 rope climbs

2 for 1 front squat?

Power snatch + Snatch Balance + Oh Squat  5 sets of 1+1+1

Power Clean and Power Jerk 2x2 @ 65% 2x2 @ 75% 1x1 @ 85%

Front squat 5 x 1 - 1 and 1/4 squat

Purpose

The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.