Category: Snatch

Clean up your snatch

9/12/2011

Nobody likes a messy snatch. I am well aware that my technique is not perfect, largely due to my overhead mobility. That is what happens from years of banging around on the gridiron. But, I think that this quick and random tip can help your transition and save your hands when training your snatch. Please express your opinions, especially if you have been training with kettlebells and have experience with different styles.

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Getting better

1/14/2011

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I'm about to take off on the road to the North Carolina Strength Coaches Association Clinic at Wake Forrest University. I'm very excited to hear these speakers. We have Istvan Javorek who popularized complex conditioning, Zach Even-Esh presenting on Underground Strength systems, and Donnie Thompson, known for the world's largest powerlifting total. Let's get our learn on! I'll post up some good shit in a few days, and expect many more videos and program ideas in the near future. In the meantime, here is a short video of some recent training.

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Snatch training for power

11/19/2010

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After a good warm up, nothing feels quite like a good snatch! Here's some of my training yesterday, my oly technique is still off, but that's why we practice. I felt a little slow and my overhead mobility is an issue, but it felt good to lift. I was still zoning from my warm up with the yoga music, haha. I think it tranquilized me.

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Training-WC-W9D4

10/23/2010

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Mikey, ab wheel rollouts

1. Barbell Power Snatch 8-10x1

2a. Squat 4x1-1-1

3a. Box Jump from seat 4x3-5
3b. Bulgarian Bag Halos 4x10/10

4a. Step ups 3x10/10
4b. Walking RDL's 3x10/10

5. Ab rollouts 3 x 12-15

6. Sprint 6x60 meters

7. Prowler 5-10x30 meters

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Training-WC-W9D2

10/19/2010

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Robby Trap Bar Deadlift

1a. 1 arm KB snatch 3x6-8
1b. Band pull aparts 3x20

2. BB Power Snatch 8-10x1

3a. Deadlift 4x1-1-1
-cluster set
3b. BB Power Curls 4x6-8

4a. Good morning 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

6. Sprint 10x25 meters

4 Comments

Rip & Punch!!

10/12/2010

3 Comments

One of my favorite exercises, or complexes, to perform with weights is the one handed Snatch+Jerk. Its as simple as ripping a weight up from the ground to overhead in smooth movement, then bringing it back to the shoulder and punching it skyward to full lockout again before returning it to the ground or for another rep. Myriad implements can be used here, Kettlebells are a very popular and excellent choice, but so are dumbbells and even a barbell. It sounds simple and the best make it look easy, but it can be tricky to learn how to perform correctly and efficiently. Here are a few of us performing the movement below. Don't forget to inquire about our kettlebell and bodyweight workshop being held 11/06/10. Email me or comment below for more details.

W8D1

1. DB snatch + jerk 4x4

2a. BB press 6x2-3
2b. Ring face pulls + scarecrows 6x5/5

3. Muscle ups 3 x submax

4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds

5. Various Conditioning Drills - Have a little fun!

-We played with sandbag and push up races today, again! Take 4 sandbags from 75-125 pounds and carry each about 30 yards as fast as possible, then perform 20 pushups, carry them all back to the starting point and perform 15 pushups, repeat one more time and finish with 10 pushups. Times ranged from 4:24 to 5:39. Tough but fun.

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Training-WC-W7D4

10/8/2010

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Bret, Cory and I representing at Oktoberfest

1. Barbell Power Snatch 5x2

2a. Squat 6x4
2b. Box Jump from seat 6x3
2c. Barbell Cheat Curls 6x6

3a. Step ups 3x10/10
3b. Walking RDL's 3x10/10

4a. GHR 3x12-15
4b. HLR 3x12-15

5. Sprint 6x40 meters

6. Prowler 5-10x30 meters

Below is a good warm up to prepare you for snatching

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Training-WC-W7D2

10/6/2010

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Sergey Rachinskiy

Notice how the kettlebell sits in the palm of the girevik in the above photo. Sergey Rachinskiy is a Russian and World champion in his sport, he is worth learning from. He punched his hand all the way through the handle of the bell so it sits on his lifeline in his palm, meaning there is little or no visible palm showing under the bells handle. Do this and you will have a much stronger overhead position.

1a. 1 arm KB snatch 4x6-8
1b. Band pull aparts 4x20

2. BB 3 position snatch 5x3
-high hang, below knee, floor

3. Deadlift 6x4

4a. GHR 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

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Training-WC-W7D1

10/4/2010

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1. DB snatch + jerk 3x6-8

2a. BB press 6x4
2b. Ring face pulls + scarecrows 6x5/5

3. Muscle ups 3 x submax

4a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest 30 seconds
4b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest 60 seconds

Rest 5 minutes, then 3 rounds for time, 10 minute max limit, beat last weeks time

1 arm KB snatch 10/10 (25% bodyweight)
sitouts 20
recline rows 15
burpees 10

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Training-WC-W6D2

9/28/2010

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1a. 1 arm KB snatch 3x6-8
1b. Band pull aparts 3x20

2. BB hang power snatch 4x3

3. Deadlift 5x5

4a. Jumping lunges/bulgarian split squats 3x10/10
4b. GHR 3x10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

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Clean up your snatch

Click Here to Join The Consummate Athlete! It's completely risk free!

Getting better

Snatch training for power

Training-WC-W9D4

Training-WC-W9D2

Rip & Punch!!

Training-WC-W7D4

Training-WC-W7D2

Training-WC-W7D1

Training-WC-W6D2

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