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Experimental

Daily training

2024-01-05

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Power Snatch9 min

On the 3:00 x 3 Sets:
3 Power Snatches

* Start First Working Set at 80% - & Build To Heavy

Stimulus
  • Athletes should aim to build in weight each set.
  • Athletes should only build if they feel they are moving well.
  • Reps do not need to be completed unbroken. Dropping from the top between reps is permitted. No longer than 10s should pass between reps.
  • Score: Weights used for each set.
Substitutions
  • Reduce Reps
  • Hang Power Snatches
  • Sub Dumbbell(s)
Movement prep

With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches

With A Light Weight...
3 Power Snatches

With A Moderate Weight...
3 Power Snatches

Build To 80%.

"Fuzzy Lumpkins"10 min

For Time:
50 Power Snatches 115 / 85 lb

Every 2 Minutes [Starting at 0:00]:
200 Meter Run

Time Cap: 10 Minutes

Stimulus
  • Overview: Athletes should aim to complete 10 reps or more each time they approach the barbell. This barbell should feel challenging but still doable when under fatigue. Consider that grip fatigue may become a factor in the back half of this piece.
  • Athlete Runs at the 0:00-2:00-4:00-6:00-8:00 minute marks.
  • Run should take no more than 1:00 to allow for 1:00 of Power Snatches.
  • Moderate snatch weight that allows athlete to complete 10 reps or more within that time frame.
  • Bar weight should be cycled for reps or in fast singles.
  • Score: Time to complete. Add 1 second per rep not completed if capped.
Strategy
  • Athletes should run at a pace to allow for full 1:00 on Power Snatches.
  • Since there is no programmed rest, if you would like a short break before the next Run, finish barbell reps at the :50 mark prior.
  • Athletes that are great at barbell cycling should aim for 15 or more reps.
  • Athletes that are decent at barbell cycling should aim for 12-15 reps.
  • Athletes that are not as comfortable with their barbell cycling should aim for 10 reps.
  • Two possible approaches could be consistent rep sets across rounds or by completing a big number in round 1 and breaking the rest into more manageable sets.
Substitutions

POWER SNATCHES

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  • Kettlebell Swings

200M RUN

  • Reduce Distance
  • 1:00 Time Cap
  • 250m Row
  • 200m Ski
  • 500m Bike Erg
  • 150m Air Run
Movement prep

On a 1:00 Clock:
100m Run
Max Power Snatches