Wednesday 9.14.2022

*Coach’s Notes: 3-Position Snatch

Note that each set of today’s Snatches on the “Performance” side are 3 consecutive reps, from 3 different starting points. We will work from the top down, starting with the High Hang (bar in the hip pocket, vertical dip and drive), then the mid-hang (bar just above the knee, chest over the bar), then from the floor. You can reset between each of these reps if needed, but be sure to hit these starting points each time.

The position and balance points that you achieve in the high hang should be THE SAME ones that you hit when working on the subsequent reps!

“FITNESS” & “PUMP”

A. Three or four sets, for quality, of:
6-8 Goblet Cossack Squats each leg
8-10 Single Leg Glute Bridges each side
10-15 Turkish Sit-Ups w/plate
12-15 Bent Over Reverse Flies

Work through each movement with as little rest as needed to maintain good mechanics. You will have 12-15 minutes to complete this work.

B. "PUMP" Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-12...and so on, adding 2 reps each round
Dumbbell Hammer Curls
Dumbbell Stationary Lunges (step forward and drive back to standing)
Dumbbell Plank Rows
Piked or Lying Leg Lift-Overs (Right + Left = 1)

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)

*Build in load from 60% to something heavy for today, while maintaining good movement and bar speed throughout.

B. For time:
Row 1000 Meters

Rest until the clock reaches 8:00, then...

C. Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Snatches (135/93lb)
8 Burpees Over the Barbell (lateral hop)

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets