Snatch Key Positions
Technique Focused
19/4/22
Start of the new week, post Easter, and my workout routine today consisted of working on the first of the key positions for improving my Snatch.
Using a top down approach it went something like this
Snatch Press
Overhead Squat
Drop Snatch
Snatch High pull
Hang Power Snatch Mid thigh + Hang Snatch
Light Deadlifts + Hanging knee raise
Single arm KB Presses + Chin Ups
Workout Routine
Switch On
Functional Neurology Exercises x 3
Ramp up
Halo's x 10
Paused Goblet squats 10 x 2sec
Snatch Grip OH press 2
OH Squats 2 x 5
Good Mornings 2 x 5
Bent over rows 2 x 5
Main Event
Total
3 x 3 Drop Snatch 1@20kg, 2@30kg 240kg
3 x 3 Snatch High Pull @30kg 270kg
Complex 1
2 x 2 Hang Power Snatch Mid thigh @30kg(2) 120kg
2 x 1Hang Snatch @30kg 60kg
Complex 2
2 x 2 Hang Power Snatch Mid thigh @34kg 136kg
2 x 1Hang Snatch @34kg 72kg
5,3,2 Deadlift @70kg 700kg
2 x 10 Hanging Knee raise
5,3,2 Single arm KB OH press @24kg 480kg (24kg ea arm)
5,3,2 Weighted Chin up @ 90kg 900kg
Total 2958kg
It looks a little complicated but is actually quite simple when you see it.
Here is some videos of the session - Lots of Work to do, but that's why I am happy to post it, I'm still in that learning process myself.
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