Barbell Club : 28/03/17


Start of a New 4 Week Cycle

Week 1 - Snatch

  • Warm Up: General Self Preparation & Mobility
  • Extra: 2 Rounds x T-Spine Pulses on Foam Roller x 10 into Banded Shoulder Openers in Squat x 10
  • Invictus Snatch Barbell Routine x 1 Round


A. In A 10min Window complete 6 Rounds of the following complex working on position and balance at the bottom.

2 x Snatch Balance + 1 x OH Squat (Pause 2sec at the bottom) 

Use a load that allows speed into the bottom of the balance, DO NOT press then drop.


B. Every 2min x 5 (10min) 

3 x Hang Snatch (Daily triple) 


C. Every Min. x 10 (10min)

1 x Hang Snatch @ 90% of the daily triple 

Focus on finishing the pull "triple extension" and dropping fast and strong under the bar keeping the bar tight.


D. Halted Snatch Pulls 5 x 3 (floor to Below knee, pause for 2sec at halted position) @ 70-75% 

Focus on position off the floor (Shin angle, Knees, Hips, Shoulders/Chest)


Extra -Strength Conditioning

Snatch Grip Push Press 4 x 8 

Front Squats 3 x 5 @ 70-75-80%