Tuesday Group Strength and Conditioning

Courtney’s training plan snatch warmup

For technique. As many times as possible in remaining time, go through the following series.  At weight as you see fit. Go for smoothness.

1. 3 Snatch grip Romanian deadlifts https://www.youtube.com/watch?v=jugnGf220CA

2. 3 snatch high pulls  https://www.youtube.com/watch?v=cRR87TYYGkE

3. 3 muscle snatches  https://www.youtube.com/watch?v=bJYzOo1cNqY

4. 3 Behind Neck snatch press https://youtu.be/f_nrZ96cB1k?t=9

5. 3 tempo overhead squats (OHS), tempo 2301 (see below)

6. 3 snatch balances https://www.youtube.com/watch?v=XuFaD1sAVGI

7. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

8. 3 high hang (squat) snatch, or snatch pull under according to capacity https://www.youtube.com/watch?v=0hGDxwtNle4

9. 3 hang (squat) snatches  https://www.youtube.com/watch?v=IucshEToDyM


– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well

– Tempo 2301 = 2 seconds down, 3 second hold at bottom, 0=explode up, 1 second hold at top

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