Warm-up
Using 45 lbs, 15 lbs bar or PVC
3x
Pressing Snatch Balance x3
Heaving Snatch Balance x3
Snatch Balance + OHS x3
Sotts Press x3
Workout
Snatch Balance - x5, x3, x3, x1, x1, x1 x1
Let's get a 1RM for this skill transfer exercise. Doing so will give us more confidence to catch the Snatch in a full squat and will make us better athletes. In theory, your 1RM Snatch Balance will be greater than your 1RM Snatch...not saying, just saying
REST 5 minutes then:
One arm dumbbell* snatch (alternate arms every 10 reps), 20 reps.*
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 20 reps.*
*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight
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De Victoria Vanneau
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5 years ago
4 comments:
Snatch Bal - 145 X 1, Failed 155 (mental block again).
Let's see... I can pull weight off the floor and lift it once overhead. Maybe I should work on that second pull, eh?
"Sumo Helen"
Run (approx) 600 m
21 SDHP 75 lb
12 PU
15:08 - My best Helen as Rx was about 15 min, so with a longer run and 75 lb pulls, not too bad.
man you are reading my mind (easy read) at this point. i'm trying to find our weaknesses in the Oly lifts so we can all get better. I anticipate today will be my undoing, so we'll see.
SNBal - 45 x5, 65 x5, 95 x3, 115 x1, 135 x1 155 x1 (f), 155, 185 (f)..too big of a jump, 185, 205 (f). all in all not too bad as this was my 1st attempt. still caught the weight much too high, but i will do the same workout w/ fewer reps going forward.
REST 5 minutes then:
Minin met con...4:30 slow ut windy!
Snatch Balance - worked up to 155lbs. x1
KF
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