“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Squat Snatch : 1×1
Before completing the squat snatches in the workout, we’ll build to a Heavy Single Squat Snatch
** For athletes with little to no experience to the squat snatch, or if they have limited mobility (safety is #1), Power Snatches and Chin Over Bar Pull-ups may be better options – as those are less risky **
MODS:
power snatch
hang power snatch
snatch grip push press (taken from rack) (good for beginners to get used to receiving a load overhead with a snatch grip)
DB power snatch
Athletes will have 15 minutes to build to their heavy single squat snatch
Aim to get in a lot of lighter sets in before building heavy, as the squat snatch is a movement that can feel better with more reps
21-15-9 reps, for time of:
Squat Snatch, 95/65 lbs
Chest-to-bar Pull-up
GENERAL
The Squat Snatch is the focus of today’s two part workout
We’ll start the day by building to a Heavy Single Squat Snatch
Part 2 is “”Snake Bite””, a CompTrain Benchmark workout
This workout should take under 15 minutes to complete
Before completing the squat snatches in the workout, we’ll build to a Heavy Single Squat Snatch
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Looking to choose a pull-up variation or rep number that you could also complete the set of 21 in 1-2 sets when fresh
With 45 reps of each in the workout, these will likely be completed in smaller chunks
Movement Subs:
C2B PULLUPS
Reduce Reps
Chin Over Bar
Jumping/Banded Chest to Bar Pull-ups
Ring Rows
SNATCHES
power snatch
hang power snatch
DB snatch
STRATEGY
GENERAL
Both of these movements are all about setting yourself up for a strong set of 15
Break up the set of 21’s in a way that allows you to minimize time spent not moving, especially in the second round
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
21’s:
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
15’s:
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
9’s:
3 Sets: 3’s
2 Sets: 5-4
Recent Comments