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Posts Tagged ‘Squat Snatch’

Thursday 03.28.19

Warm-Up

A) 2 Rounds:

200m Run
5 Broad Jumps
10 Lunges
15 Ball Slams

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch
Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds, 2 minutes each:

200m Run

Max Rounds of:

2 Ground to Overhead
2 Bar Facing Burpee

– 1 Minute Rest

AX: 95#/55#
RX:135#/95#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.

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Thursday 03.28.19

Warm-Up

A) 2 Rounds:

200m Run
5 Broad Jumps
10 Lunges
15 Ball Slams

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch
Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds, 2 minutes each:

200m Run

Max Rounds of:

2 Ground to Overhead
2 Bar Facing Burpee

– 1 Minute Rest

AX: 95#/55#
RX:135#/95#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand Push-Ups

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand Push-Ups

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Monday 03.11.19

Warm-Up

A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat with an empty barbell
10 DB Power Snatch 30lb/20lb

B) 9-6-3:

Muscle Snatch with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute x 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Power Snatches, 75#.55#
10 Burpees over the bar.

B.
400/300m Row

Workout Tip

Power Snatches: you should be able to complete all 10 repetitions in 2 sets or less, scale lod if needed.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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Friday 02.01.19

Warm-Up

A) Every 3 Minutes x 3 rounds:

20 Single-Unders
20 Double-Unders
10 Dumbbell Power Cleans
10 Knees-to-Elbows

B) Every 2 Minutes x 3 rounds:

(with an empty barbell)
3 Muscle Snatches, above the knee
3 Squat Snatches, above the knee
3 Squat Snatches, below the knee
3 Overhead Squats

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Capacity:

9 Power Cleans*
9 Front Squats
9 Shoulders-to-Overhead
90 Double-Unders
6 Power Cleans
6 Front Squats
6 Shoulders-to-Overhead
60 Double-Unders
3 Power Cleans
3 Front Squats
3 Shoulders-to-Overhead
30 Double-Unders

AX: 95#/65#
RX: 135#/95#
RX+: 185#/135#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the go

Power Clean: you should choose a load that is challenging on the bar that you can perform quick singles with.

Front Squat: you should choose a weight that you can complete in 2 sets or less.

Double-Unders: scale to single-unders x 2 the repetitions listed.

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Saturday 01.26.19

Warm-Up

A) Every Minute on the Minute x 8 rounds:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Overhead Squats, with an Empty Bar

B) Reverse Tabata, 8 rounds:

10 sec work / 20 sec rest

Kipping Pull-Ups
Hang Squat Snatch, with an empty bar

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Open Workout 18.3

14 min time cap, 2 Rounds:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

AX: 45#/35# OHS, 35#/20# DB Snatches
RX: 115#/80# OHS, 50#/35# DB Snatches

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Double-Unders: this is a lot of double-unders, if you are not conditioned for the volume of double-unders, scale to 50 each round.

Overhead Squats: if you have trouble with the overhead movement, scale load or scale movement to front squats.

Muscle-Ups: scale volume to 6 if you can perform muscle ups, but 12 is too many. If muscle-ups are not an option, scale to pull-ups for the same repetitions.

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Saturday 01.26.19

Warm-Up

A) Every Minute on the Minute x 8 rounds:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Overhead Squats, with an Empty Bar

B) Reverse Tabata, 8 rounds:

10 sec work / 20 sec rest

Kipping Pull-Ups
Hang Squat Snatch, with an empty bar

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

Open Workout 18.3

14 min time cap, 2 Rounds:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

AX: 45#/35# OHS, 35#/20# DB Snatches
RX: 115#/80# OHS, 50#/35# DB Snatches

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

Double-Unders: this is a lot of double-unders, if you are not conditioned for the volume of double-unders, scale to 50 each round.

Overhead Squats: if you have trouble with the overhead movement, scale load or scale movement to front squats.

Muscle-Ups: scale volume to 6 if you can perform muscle ups, but 12 is too many. If muscle-ups are not an option, scale to pull-ups for the same repetitions.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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