Upgrade – High five to Chase (6 amer) for passing his Level 2 test last night with flying colors!! Next up, is Level 3 on February 11th at 10:30 am. Don’t forget you need to be able to write down the speed ladder and dynamic athletic movement drills in order. Otherwise, you are a no-go at this station.
For those of you who missed it yesterday:
We are about 4 weeks out from the start of the CF Games Open 2017 so it’s time for another crash course in Snatch technique.
We will be going through the Barbell Snatch Progression just about every day, so you should to commit it to memory. We will continue to hit some of the regular strength lifts (specifically the Back Squat and Press) but we are going to also include Overhead Squats, Snatch Pulls, Drop Snatches, Power and Squat Snatches, as well as Cleans and Push Presses–so there won’t be any Deadlifts or Bench Press for the next four weeks.
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. Once you know the order of the exercises and how to perform them, it should take less than 5 minutes to get through the whole thing; however, 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 badly you want the Falcons to get destroyed this weekend 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
Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups
Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc
Strength
Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.
A. 6 Minutes E2MOM (3 sets)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.
B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.
**********
Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
**********
Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3x
Snatch Pull + Hang Power Snatch
Increase weight each set
Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
5/5 Double Kettlebell Single Leg Deadlifts
30 second Elbow Plank
***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.
Conditioning
“Archers, Ready!”
Levels 3/4
8 Minutes AMRAP
10 Push-ups
15 Kettlebell Swings
Levels 0-2
Box assisted Push-ups if necessary