Push Press: 4,3,2,1,1,10,10
Push Jerk: Work up to a heavy single in 5 sets.
Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5
Clean Pull with 5 second eccentric motion after every rep: 4×3
Goblet Hold Russian Step Ups x 10 each leg
Perform 10 strict toes to bar and 30 second plank in between sets
Muscle Snatch: 3,3,2,2,1,1
In between sets, perform DB Z Press x 10 reps for three sets.
Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!
Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4
Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo.
Front Squat: 3×3
Snatch: Work up to a heavy single for the day.
Clean and jerk: Work up to a heavy single for the day.
Front Squat: Work up to a heavy single for the day.
Zotts Press: 3×5
Snatch Balance: 2×3, 2×2, 3×1
Push Jerk + Behind the neck Jerk+ Jerk (1+1+1) x 3
Push Jerk + Jerk: (1+1) x 3.
Sumo Deadlift with no shoes x 10
Strict Toes to Bar x 10
Push Ups x 10
Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.
Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets.
Box squats: 3×5,10, 8
In between box squat perform Barbell Single Leg Deadlifts x 5 each leg.
Russian Twists x 100 total. split up how you want.
We have a lot of athletes that have issues making proper contact with the hips during a snatch. They either bang the bar off their hips, or there is no contact whatsoever.
If you are an athlete that doesn’t make contact at all, we have JUST the drill for you!
Approach the bar in your snatch start position and deadlift the bar up to the mid thigh position. While sitting in that position, make sure that your weight is distributed over your whole foot, (NOT just the heels!) your shoulders are over the bar and the barbell is hovering SLIGHTLY off of your legs (I’m talking a millimeter, people!).
From there, move into your power position. The power position is with the legs slightly bent, the shoulders directly above the bar, and the barbell sitting into the hips. This is the position where you should feel MOST powerful, like your locked and loaded and ready to spring AGGRESSIVELY into your jump.
Sit there for a second and the jump as hard and high as you can. You don’t have to worry about snatching, yet. Just jump.
Immediately following this “drill” set, you’ll prepare to snatch.
Focus in and visualize where your body position and balance were in the mid thigh position, and think about how strong your legs felt under you in the power position.
Now that you know where your body is meant to be, it’s time to bring it all together and snatch!
Push Press: 3×3. In between sets, perform 10 DB Z press.
Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets.
Clean Deadlift: 3×3. In between sets, perform 10 goblet squats.
Ab mat Sit ups x 100 total. Split up as needed.
High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3
Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)
Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch
In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg.
Zotts Press: 3×3
Snatch Balance: 3,2,1,1,1
Behind the Neck Jerk x 4 working sets.
Snatch Deadlifts: 3×3
Russian Twists: 3×30. Slow and Controlled.
Hip Extensions: 3×10