Sunday, July 24
The question isn’t who is going to let me; it’s who is going to stop me.
Ayn Rand
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Rest as needed between sets.
3x(1+1+1+1+1+1) 55-65% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. Don't rush through this complex, get the most out of each movement to strengthen as many pieces of the whole as possible. Stay within the percentage range, but go slightly heavier if you are moving well.
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1
Rest as needed between sets.
4x(1+1+1+1) 70% 1RM Snatch (or more)
Continuing from the complex above, this one is shorter and allows us to build to some heavier loads. Make sure to only do so if you are completing the snatch and hang snatch with speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.
Snatch Pull + Snatch + Hang Snatch + Overhead Squat
Use the same weight for each set. Rest as needed between sets. 100% 1RM Snatch
Loading at our 1RM for two pulls to improve our top end strength. Previously we have focused on our feet with pulls. Keep that up and also focus on bar position here. Visualize how you are moving your body in relation to the bar and keep that consistent, even while staying fast and explosive.