General Warm Up (5-12)
2 rounds:
10 Bend and Bow + 5 Banded Pass Through
into…
2 rounds:
20 Banded Pull Aparts
10 Banded Muscle Snatch
10 Banded Overhead Squats
15 Banded Good Morning
Specific Warm Up (12-20)
Power Snatch:
With PVC Pipe first…
3 Snatch Drop (bar stays on back, footwork drill)
3 Snatch Drop Bar OH
3 Snatch Balance
3 Shrug, elbows, pull under
3 Shrug, pull under
3 High Hang Snatch
grab barbell…
3 High Hang Power Snatch
3 Above Knee Power Snatch
3 Below Knee Power Snatch
3 Power Snatch (from floor)
*Video below demo’s what we’re looking for as far as progressions and cues
(22-30)
Every minute on the minute x 8 minutes
1 snatch pull
1 power snatch
Building to a heavy power snatch through the minutes
(34-42)
“Isabel”
30 snatch for time
135/95lb.
Intermediate
95/65lb.
Baseline
35/15lb.
*bar starts below the knee.
(45-60)
Build to a heavy Turkish Get Up (each arm) in 10 minutes
Demo and review this before hand with some steps (drive to elbow for 1-2 reps, then drive to lockout of arm, then sweep leg through and back, then do full movement, etc.) video below gives a basic understanding and some vaults to watch out for. Both arms do the same load before increasing weight.
(0-5)
Some love them, some hate them. Either way, we all need to learn them and improve them…we are snatching today! Stimulus for today as a whole is to coach and learn the snatch, better. Refine mechanics through the strength work and be sure you are at an appropriate weight and have received plenty of practice and coaching prior to the clock ever starting. During the EMOM, the goal is to build as you go. Athletes do not have to make increases each minute, but increasing load is the goal throughout. Then we hit a classic short sprint style benchmark. Isabel is designed to be potent and fast. Pick a load that allows you to finish in under 6:00 and you’ve nailed it. If you can target it to be below 3:00, then you’ve nailed it even better–but for some athletes it is better to go closer to 6:00 and do a heavier load to improve their strength than to scale to something below 3:00.
Isabel demo: