“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer
Muscle Snatch 3-3-3
DESCRIPTION & STIMULUS
Technique, strength, and conditioning are all built into today’s day of training
We’ll start the day by working technique with the Muscle Snatch
The Muscle Snatches should be completed at moderate weights to allow for sound mechanics
This movement allows athletes to work on explosive triple extension, a solid bar path, and an aggressive upper body turnover
MUSCLE SNATCH
Athletes will have 10 minutes to build to something moderate for a set of 3 Muscle Snatches
Since the goal here is mainly technique, there is no need to complete these as touch and go reps
Athletes can reset of the floor to maintain quality of movement
Every 4 mins for 20 mins do:
Row, 300/250 m
20 AbMat Sit-ups
3 Power Snatches, pick load
DESCRIPTION & STIMULUS
Technique, strength, and conditioning are all built into today’s day of training
We’ll start the day by working technique with the Muscle Snatch
The Muscle Snatches should be completed at moderate weights to allow for sound mechanics
This movement allows athletes to work on explosive triple extension, a solid bar path, and an aggressive upper body turnover
Rounds begin every 4 minutes in “Four Square” (0-4-8-12-16)
Athletes will work through the three movements quickly on each round as they build to a heavy weight in the Power Snatch
If they finish the work in 2 minutes, for example, they’ll rest until the 4 minute mark
Athletes will record the barbell weight used for each round, with the final score being the heaviest load lifted
There is the option to increase weight each round or stay at a challenging weight across the board
To maintain intensity and have some rest built in, let’s aim to complete these rounds in 3 minutes or less
POWER SNATCH
These 3 reps do not have to be completed ‘touch and go’ style
In fact, these shouldn’t be weights that allow for unbroken sets, as we’re looking to work on the moderate to heavy side
Steady singles are likely the best approach over the 5 rounds
Athletes can look to start their first round somewhere around 60% of their 1RM
ROW
If short on rowers, stagger heats by 2 minutes
STRATEGY
PLANNING WEIGHTS
The first thing athletes should do is plan out the weight jumps they are looking to make during the workout
Having extra plates ready next to the bar makes for smooth transitions
Again, let’s aim to start in the 60% range and build from there
WORKOUT
Although there is no score for time, we get the most bang for our buck by going fast on the row
Let’s try to hold a good speed, but one that is also realistically sustainable over the 5 rounds
After the row, the sit-ups are are a minor speed bump before the 3 barbell reps
Once at the barbell, moving well is more important than moving fast
If each movement was assigned a speed, it would be this:
Row: Fast
**Sit-ups: **Moderate
Snatches: Slow
With the power snatch being a more complex movement, good technique makes for much easier reps
Take your time and try to execute the 3 lifts to the best of your ability
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