Happy New Year and welcome to the 2016 Open Prep training cycle. (Open registration starts Jan 14th) We’ll be focussing on the Power Snatch and Overhead Squat for the next 4 weeks. Expect your shoulders and traps to be sore often. And make sure to spend extra time targeting your own problem areas vis a vis the overhead position — thoracic spine mobility, shoulder joint stability, tight pecs or lats, etc.
We will be going through the Barbell Snatch Progression almost daily, so I expect you to commit it to memory. Here is the progression for the Power Snatch:
3-5 reps of each movement
I have broken the sequence into 3 sections. When sharing a barbell with a partner, you switch at those breaks, NOT after each drill.
Hold the barbell with a snatch-width hook grip.
Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition
Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch
Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)
This progression covers all of the component parts of the snatch and includes a few drills to help reinforce confidence in the lift. While it should not take the entire class period to complete, it does require your diligent mindfulness in order to provide any improvement in your technique. If you simply go through the motions, you’re wasting your time and preventing someone else from using the barbell. LEARN the progression. MEMORIZE the sequence and the points of performance of each movement. FOCUS on what you’re doing when you’re doing it. Don’t worry about someone on the next platform, don’t talk to your training partners about how bad the Falcons suck or what you’re having for dinner.
Over the years we have posted (and reposted, and reposted again) a lot of links to various online resources that can greatly contribute to your lifting ability. Ignoring them is your loss. Visiting YouTube channels and dedicated Oly training sites to glean tips, tricks, more general knowledge about the techniques will make your time on the platform at MVMNT that much more productive.
Who to follow: Catalyst Athletics, California Strength, Hookgrip
People to know: Lyndzey Dare, Pyrros Dimas, Dmitry Klokov, Mike Burgener, Zoe Smith, Kendrick Farris among many many others.
Scientia ipsa potentia est.
Warmup
Speed Ladder
Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc
Conditioning
“Mink Oil”
21-15-9
Levels 3/4
Push-ups
Box Jumps (24/20)
Pull-ups
Power Snatch
L4 – 115/85, C2B pull-ups
L3 – 95/65
Levels 0-2
Push-ups
Box Jumps
Pull-ups
Kettlebell Squats
L2 – 32/24, Jumping or Band Assisted pull-ups
L0/1 – Ring Rows