Barbell Club : 04/04/17

New Cycle

Week 2 - 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 90sec x 6 (9min) 

2 x Pause Snatch 

Pause for 2sec just below the knees, tension should be in the hamstrings with lats engaged and weight mid-foot.

 

C. Every 2min x 5 (10min)

2 x Pause Snatch @ 90% of your daily 

Focus on the above points.

 

D. Snatch High Pulls 5 x 3 @ 70-75% 

 

Extra -Strength Conditioning

Snatch Grip Push Press 4 x 8 

Front Squats 3 x 3 @ 75-80-85%