Monday 01.25.2021

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Nate just chillin like a trebuchet this past Saturday… after doing the hard part of the lift, of course.

Warm-up Drills
I. Agilities and Dynamic Warm-up
II. Scorpion & Yoga Sandwhich
III. PVC Passthrough Test & Mobility Drills

(Drills and review to include the Snatch Balance, 3-pos Snatch, and Overhead Squat prior to individual barbell warm-ups)

Impact/Focus: Snatch
Warm-up as needed based on the selected training option from below:

Option I
Climb Weight Every Round to a 1RM Snatch.
8 Rounds on the :90 seconds of
(climb each round as able)

Option II
Sustain a working weight of 75-80% of a recent Power or Full Snatch 1RM.
8 Rounds on the :90 seconds of
(each round is at the same weight)

Option III
Athletes will be working through 1 to 3 reps per round as light to moderate weight, enough for learning feedback but not enough to inhibit or interrupt proper movement.
8 Rounds on the :90 seconds of
1 to 3 reps
(each round is at light weight; foundations emphasis)


  • A 1RM is a One Rep or Single Rep Maximum; an athlete’s best one rep lift.
  • Option I Guidance would be; warm-up to a starting weight of 65%-70% with 1 to 3 reps per set.
  • Once the clock starts begin climbing across the single rep sets for up to 8 Rounds total attempting to establish a personal best single rep record for the full Snatch.
  • Option II is for athletes that are not quite ready to attempt a true one rep maximum one today and wish to hone their technical consistency and/or develop more strength, power, speed under the bar, etc.
  • If there is no solid numbers for the movement today yet athletes are confident and technically sound with the Snatch movement see your Coach about applying an RPE (rate of perceived exertion) approach.
  • Option III is for the foundational development of the Olympic Lift;
  • athletes will be working on position over the bar as well as how to appropriately engage the hips and core to get back under the same cold steel with speed and intention.

Post which option was selected with relative scores/best lifts to comments.

“Sham-pain Problems”
Complete 4 rounds of the following for time (versus a 12:00 time cap)

40-30-20-10 x Row (kcal)
15-12-9-6 x Overhead Squat (95/65lbs)
15-12-9-6 x Bar-Facing Burpees


  • Overhead Squats come from the deck today;
  • When picking up the barbell for each set the athlete may count it as one of the Overhead Squat reps if they receive the Snatch at full depth.
  • Scale weight as necessary.
  • Training guidance is to keep it at 60% or less of any one rep Snatch or Overhead Squat training record.

Post scores to comments.

Samy Daghir

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