Thanksgiving Weekend Snatch Workout Beg/Intermed

Since Tuesday, and all through the weekend, I will be doing a variation of the workout I am posting today. This Snatch workout is what I would consider an "entry level" high volume snatch workout. How I define that is, it is designed for someone that has not trained a Max Vo2 cycle, or is not used to snatching for more than 1 minute, OR is not used to more than 100 snatch reps in a workout.

That being said, each rotation in this workout is equal to 80 reps and starts out with all "equal work to rest" ratio and increases, only slightly, in the last two rotations. If you are used to training high volume snatch workouts, or have trained Max Vo2 through at least one cycle, you can still make this challenging by using a heavier bell or decreasing the rest periods to 15 seconds, OR stringing together sets to make it more advanced. (which I will post next week)

The first rotation is 8 sets of 30 sec/30 sec (work to rest). It should take 8 minutes to complete. The video shows all work sets with all rest periods. If you find this rotation #1 to be challenging then repeat it, exactly, two more times, before moving to rotation #2 & #3 variations for your next workout. The first two rotations are designed in an "uphill" progression of difficulty.

Rotation #1 (video)

set #1 1 sw, 1 sn, 1 tr x 6

set #2 1 sn, 1 tr x 8

set #3 5 R/5 L

set #4 10 R

set #5 10 L

set #6 6 R/6 L

set # 7 12 R

set #8 12 L

8 min 80 snatches

rotation #2

set #1 1 sw, 1 sn, 1 tr x 6

set #2 1 sn, 1 tr x 8

set #3 5 R/5 L

set #4 & #5 10 R/10 L (1 min/30 sec)

set #6 6 R/6 L

set #7 & set #8 12 L/12R (1 min/30 sec)

7 min 80 snatches

This last rotation is a "downhill" progressive ladder.

rotation #3

set #8 12 R

set #7 12 L

set #6 6 R/6 L

set #5 & #4 10 R/10 L (1 min/30 sec)

set #3 5 R/5 L

set # 2 1 sn, 1 tr x 8

set #1 1 sw, 1 sn, 1 tr, x 6

7.5 min 80 snatches

Total workout 22.5 min. 240 snatches.

To increase the workout time, and reps, repeat any of the three rotations and design your own workout! Each additional rotation will increase the workout by 7-8 minutes and add 80 more snatch reps!

I want to thank my training partners, Deepika and Bruce for showing up this Thanksgiving morning in my cold garage gym! We started out with a swing workout of 640 reps in 25 minutes and followed up with the rotations #1 and #3.

I finished my workout with 500 16kg swings in 25 min and some light dbl cl/pr and clubbells.