Strength
Snatch grip deadlift
Heavy 5
Workout
400m run, then
12-9-6
Snatch grip deadlift (135/95)
Hang power snatch (135/95)
Overhead squat (135/95)
Then, 400m run
**Back to the snatch today, as we’ll start off by working on the deadlift. How does this differ from the conventional deadlift? The short answer is body position and grip. In more detail, this is about getting the bar in the proper position when working on the snatch. Check out the link in the previous sentence for more information. In a way, it might seem remedial to some, but I’m sure others will find it immensely helpful especially if you struggled with the power snatch on Thursday. I had a handful of people say they felt more comfortable doing the snatch from the hang. If that sounds like you, use this as a chance not to go heavy, but to think about using perfect technique to move the bar from the ground to the hang position in preparation for the snatch..
.. which you’ll be doing from the hang in workout. WEIRD!!!
There’s always a lot to think about with the snatch, so for the deadlift portion, shoulders should be slightly over the bar as you use your feet to push the bar away from the ground as hard as possible. This strong foundation will help you then get the bar overhead and then hold it overhead for the hang power snatch and overhead squat.
Rep scheme for today, between the runs, will be 12 reps of each movement, 9 reps of each movement, and then 6 reps of each movement. Easy peasy.
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