4-28-22


THURSDAY 28th

Snatch Day!


Snatch

-Fast, Ladder-Style Approach

-All lifts are quick singles, with individual set-ups and chambers for each lift

-Squat snatch if you can otherwise power snatch if ROM is an issue


1) 0:00-3x30%

2) 1:30-3x35%

3) 3:00-3x40%

4) 4:30-3x45%

5) 6:00-3x50%

6) 7:30-2x55%

7) 9:00-2x60%

8) 10:30-2x65%

9) 12:00-2x70%

10) 13:30-2x75%

11) 15:00-1x80%

12) 16:30-1xBottom Number

13) 18:00-1xGood Day

14) 19:30-1xGreat Day

15) 21:00-1xHail Mary


DO NOT GET CAUGHT UP IN THE PERCENTAGES!!! They are just listed to paint a picture of where to start and where to map through.


YOU WILL NOT HAVE TIME TO CALCULATE YOUR APPROACH ON THE FLY!


Step 1: Think about your bottom number Snatch, or the heavy Snatch you can hit on any given day. It should be around 85%. Make that Barbell 13.


Step 2: Think about 1/3 of your 1RM, about 30%, and make that Barbell 1. This will likely be the empty bar for many people.


Step 3: Map out 12 easy jumps to get from Bar 1 to Bar 13. Are you going to make 5 or 10 pound jumps?


***THIS MAY MEAN MIXING BETWEEN 5/10 POUND JUMPS OR MAKING 5 POUND JUMPS AND NOT INCREASING EVERY BAR!


For example, if you start with the 15lbs barbell and make 5lbs jumps every time, you'll still end up at 75lbs, so, if you cannot Snatch 75lbs, then you'll have to keep the weight the same at some of the jumps.


PART 2

11 minutes

-3 min on

-1 min off

-3 min on

-1 min off

-3 min on


Each 3 minutes buys in w/ a 60 sec AMRAP of Burpees to Target. THIS IS IT'S OWN SCORE! Keep track of your Burpees and your TOTAL BURPEES is Score 1.


Then, you'll use the remaining two minutes to AMRAP:

-11 Hang Power Snatches

-11 Wallballs


This AMRAP couplet is it's own score as well. At the end of the 3 minute work period, stop, recover for 60 seconds, hit the Burpees, and then pick up where you left off. The cumulative rounds and reps of the HPS and Wallballs is Score 2.


Hint: work hard on the Burpees because they are their own score, but don't work so hard that you cannot be productive on the couplet, because that is its own score as well.


Barbell weight 65-70% 1 RM Hang Power Snatch

Encourage RX athletes to go with a slightly heavier ball than usual


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