Snatch ABCs: Advanced

snatch abc poster

Snatch ABCs: Advanced

1) Warm-ups-General & Specific:

a. JTLC Warm-up, roll/stretch, etc.

b. General barbell warm up (RDL, Press, Squat): barbell x5 each x1-3 rounds for 1-3 sets (until warm/loose).

2) Position Stretches-for the Snatch: (Runs all together non-stop: hold x10+ sec each x1-3 rounds for 1-3 sets) (pvc>barbell)

3) (‘A’s’): Squatting Quad Sequences (w/pvc>bar) (NOTE: when teaching-first round through w/PVC):

i. Muscle Snatch x3-5 (+ optional: Snatch Grip Sots Press x3-5 or OH Squat x3-5)

ii. Power Snatch x3 (+ optional: +Sots or Sn. Balance x3)

iii. Power TO OH Squat x3 (+ optional: +Sots x3-5 or Sn. Balance x3)

iv. Snatch/Squat Snatch x3 (as many sets as needed to feel sharp/perfect)

4) Begin Workout or Follow Advanced Ramp-Up Guidelines

Warm Up Sequences & Ramp Up Approaches for: Advanced

Advanced: (numbers in estimated % kg or relative kg):

After respective ABC drills w/bar & technique plates

1) 40% x3 Power Snatch OR 3pp power, 2pp power, No pause power = 3 reps

2) 40% x3 Power TO Squat OR 3pp power TO squat, 2pp power TO squat, No pause power TO squat = 3 reps

3) 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps

4) 50% x 2-3 reps

5) 60% x 2-3 reps

6) 70% x 1-3 reps

7) 80% x 1-3 reps

8) 90% x 1-3 reps

9) ~95% x 1-2 reps

10) ~100% x 1 rep, etc.

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