Wednesday, March 8, 2017

Progression Wednesday: Snatch

Wow, James is getting lots of photos on the blog this week. This is his gym selfie that he took yesterday at 5AM when he did the 2K row on his own. I like that he wanted to prove that he wasn't cherry picking and got the workout done early - and got a great time too!
The Snatch is one of the most technical lifts we do. It's been my nemesis lift since I started learning weightlifting, and I think I even get in my head when I'm teaching it because I remember how much trouble I had learning it. Randy and Jordan do a great job and find it easy to teach. They can usually get someone snatching well pretty quickly.

The progression we use usually starts with a hang muscle snatch - basically jump-and-catch. Then we start adding more complexity. I usually set up the progression to have you move down towards the floor for your pull, and then once you're pulling from the ground have you catch lower in the squat until you can do a full snatch (or if you have stiff shoulders, like me, a split snatch)

The progression usually goes something like
hang muscle snatch
hang power snatch
above-the-knee power snatch
power snatch from the ground
power snatch plus overhead squat
(proper) snatch


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


power snatch 3-3-4x3


5 push-ups between strength sets

Group Workout

EMOM 12:00
5 KB snatches
don't put the bell down, rest with around-the-worlds or figure 8's - keep the bell moving.

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