Snatch for Snatches
Obj: Str/Work Cap/Mental Toughness
Warm Up: 4 Rounds
5x Overhead Snatch w/ pvc
5x Overhead Squat w/ pvc
5x Halo's w/ pvc
10x Iso Jumpig Lunge
10x Situp's
Training:
1) 5 Rounds
5x The Exercise (increasing weight each round till 5 is hard but doable) immediatly...
5x Weighted Jump Squats. Immediatly..
5x unWeighted Jump Squats
HUG Drill
2) 5 Rounds
5x 1 Armed Bench Press
5x Clapping Push Ups
5 x 1 Armed Rows
10 x Toes to Sky
3) 10-1
Turkish Get Ups 35/15
Run 10 meters
Bear Crawl Back
x2 Swings 50/35
Run 10 Meters
Bear Crawl Back
So 1st round is 10 TGU's followed by run then bear crawl and 20x swings
2nd is 9 x TGU's 18x swings and so on, with a run and bear crawl between each one.
Comments:
The Exercise consists of a hanging overhead snatch followed by an overhead squat, the barbell never touches the ground until after all 5 reps are completed. Immediatly dropping the barbell across the back for jump sqts and then dropping it completely for unweighted jump sqts. Only one of our athletes had ever done a snatch before and by keeping the instruction simple they all picked it up pretty fast. We didn't use much weight on this series but it is super metabolic, complex training at its finest. i.e. breathing heavy and throwing around weight. Actually alot of fun.
The work cap was brutal, gets really dark working through the 8 and 7 TGU's, but you get through it, we took our athletes down to five rounds so they finished on 6 TGU's and 12 swings, we took it all the way to one and it took us 20 solid minutes of work
