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  • Writer's pictureJason St Clair Newman

My Workout Routine Today

Updated: Apr 26, 2022

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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