Snatch | WOD 1.6.19

3-Position Power Snatch:
Every 2:00 Seconds for 7 Sets

Aim to work sets across at 60-75% with no misses. Keep these crisp, focusing on timing and speed. Press outs are misses. If you miss any set you must drop weight.

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Week 1 of 6

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5 Rounds or 20 Minutes:
16 Walking Dumbbell/Kettlebell March
16 Alternating Wall Facing Shoulder Taps (or from box pike)
16 Alternating Dumbbell Snatches
8e Side Plank Rotations

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Photo by Aaron W. 

Upcoming Training Cycle Template

Dates: M 1/6/20 – S 2/16/20 (6 weeks)

Objectives: To take advantage of all the movement quality improvements via time under tension and light loading in the previous cycle and begin moving some heavier weights using supersets and tempo with a hypertrophy (muscle building) focus. We’ll employ strength supersets done at a slightly faster tempo, and progressions in sets/reps allowing for a progressive build in load throughout the cycle. This cycle will dovetail into a peaking phase in the following cycle, which will culminate in a Powerlifting Total (3 attempts at a 1-rep max in the Back Squat, Bench Press, Deadlift). Conditioning will again be a mix of short, medium, and longer pieces throughout the week. Olympic lifting will also appear in metcons in addition to the dedicated day each week, and carries and single leg movements will be incorporated to build/maintain the structural support necessary to move bigger weights.

Monday: Olympic Lift  + Lower Intensity Metcon (include Single-Leg Hinge)

EMOMs and Complexes, alternating exposures of power cleans and power snatches

Weeks 1, 3, 5: Power Snatch
Weeks 2, 4, 6: Power Clean

Tuesday: Superset Close-Grip Bench Press / Segmented Deadlift Superset + Medium Intensity Metcon

A1) Close-Grip Bench

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom, but the turnaround should be controlled with little to no “bounce.”

A2) Segmented Deadlift

Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 5
Weeks 5-6: 5 x 3

Tempo for these is @3131, read as:  1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor.

Wednesday: Back Squat / 3-Point Dumbbell Row Superset+ High Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” in the Bench or torso movement in the Rows.

Thursday: Varied Carries + Lower Intensity Metcon (include Single-Leg Squat)

Week 1: Double Kettlebell Front Rack
Week 2: 1-Arm Farmer
Week 3: Crossbody (Farmer + Overhead)
Week 4: 2-Arm Farmer
Week 5: Mixed (Farmer + Front Rack)
Week 6: Mixed (Front Rack + Overhead)

Friday: Half-Kneeling Filly Press + Deadlift Superset + Medium Intensity Metcon

A1) Half-Kneeling Filly Press

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” The isometric side does not have to increase week to week, but choose a challenging load.

A2) Deadlift

Weeks 1-2: 3 x 8 @ 3111
Weeks 3-4: 3 x 5 @3111
Weeks 5-6: 5 x 3 @ 3111

Note the tempo has a 1 second pause on the floor, no touch-and-go.

Saturday: Partner/Interval Metcon

High/Medium Intensity

Sunday: Front Squat + Chin-Up Superset + Medium Intensity Metcon

Weeks 1-2: 3 x 8 @ 3011
Weeks 3-4: 3 x 5 @ 3011
Weeks 5-6: 5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce.” For the Chins, add resistance or use band assistance that allows you to perform the reps at the prescribed tempo. As an alternative, perform Tall Kneeling Band Pulldowns. Keep your neck neutral and avoid “chinning” yourself over the bar. Instead, keep the focus on the lats by pulling the elbows back and down toward the hips. The cue to “pull the bar/band to your sternum” may be helpful here.

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