Tuesday: Snatch it Up!

Tuesday: Snatch it Up!

Tuesday: Snatch it Up!

Today we’ll be doing some snatching.

Ok today we’ll be doing a lot of snatching. This lift can be most frustrating for many of you and that’s totally normal. Most people have never performed any of the olympic lifts before stepping into High Voltage – maybe the requisite high school sumo power clean – and NO – I don’t count that.

But…part of what I love about the olympic lifts is that they take years and years to master. Just to build up to doing proper snatches you need the mobility and core strength to overhead squat muscular ability to hold the bar close enough to your body to be in the right position and enough coordination to catch the bar when it’s not right in front of your face anymore. I could go on & on… For people that love a challenge – this is the lift for you.

So to get ready for today’s training I’ve put a couple videos together for you all to check out.

The first is an awesome slow motion video below of National Champion Jon North doing some snatch work during a training session.

This second video is of Liao Hui 2008 Olympic Gold Medalist performing some slow motion snatches. Well his snatch is full speed the video is in slow motion – you get the picture.

Anyways I do have a point. Each of their snatches are awesome and each are slightly different. Watching videos of great lifters is an super effective tool in helping your own lifts improve. This doesn’t mean after a few views you’ll be ready for London this summer but it does mean that hopefully you can get up on your toes a little more effectively or finish the shrug up on the bar before you rotate to push yourself under. And ‘that’ can help a ton.

Post any thoughts on their lifts to comments.

Level 1 (6:30pm)

Level One/Two (7am)

All Levels

Skill: Overhead Squat

  • Sets of 3 Reps
WOD: 3 Rounds
1 Minute Per Station
Rest 1 minute after all 4 stations are complete
  • Wall Ball
  • Kettlebell Swings
  • Lateral Hurdle Jumps
  • Row for Cal
A. Snatch Progressions

  • 4 sets 3 reps
  • Hang Power Snatch
B. 15 Minute AMRAP
  • Row 100 Meters
  • 10 Hang Power Snatch
  • 10 Toes to Bar
Rest 90 seconds after each round
A. 3 Position Squat Snatch (high to low) x 4 sets

  • High Hang (above knee)
  • Low Hang (below knee)
  • Floor
  • All must be unbroken:
  • The focus is on finding the proper positions and keeping the bar close to the body at each rep.

B. 1 attempt at max reps OHS with 75% of heaviest set in part A.

C. 15 minute AMRAP

  • Row 100 Meters HARD
  • 10x Unbroken Hang Power Snatch
  • 10x Toes to Bar
Rest 90 seconds after each round