Tracyrif"s "Plus 50%" Snatch Routine!

Here is my snatch version of "Plus 50%", another workout that I love, love, love!.  There are a couple of ways I increase the workload by 50%.  One is that when you get to the first 1 minute long set you only get a 30 sec rest, this equals a 2 to 1 work to rest ratio. The second is the last two sets increase the rep count by 50% (without a hand switch) into the rest period which equals a three to one work to rest ratio.  Enjoy!



5 rest 5 (15/15 x 2)
5/5 (30/30)
10 rest 10 (30/30 x 2)
10/10 (1 min/30)
15/15 (45/15 x 2)
7.5 min, 90 snatches

6 rest 6 (1 min)
6/6 (1 min)
12 rest 12 (2 min)
12/12 no rest (1.5 min)
18/18 (2 min)
7.5 min, 108 snatches

7 rest 7 (1 min)
7/7 (1 min)
14 rest 14 (2 min)
14/14 no rest (1.5 min)
21/21 (2 min)
7.5 min, 126 snatches




8 rest 8 (1 min)
8/8 (1 min)
16 rest 16 (2 min)
16/16 no rest (1.5 min) (apparently in the video I forgot this set...too much talking!  Don't skip it!)
24/24 (2 min)
7.5 min, 144 snatches


30 minutes, 468 snatches

There are a number of benefits of practicing snatch pacing.  I've been incorporating pace work into my snatch workouts for as long as I can remember and it's provided many, many super challenging routines.  But at the beginning of the day everybody has to start somewhere, and in my level 1 classes I rarely design workouts that use a pace faster than 6 reps per 15 sec. (that's 12 snatch reps per 30 sec interval), and super rare that I ask my students in those classes to snatch for 45 seconds without a hand switch.


Keep that in mind if you try this workout.  If you've been training the snatch for 2 years or less, and especially if you haven't, or don't train it regularly (once or twice a week), then only practice 5 rep and 6 rep rotations. (and try the 4 rep version below) You may not even have the strength endurance to snatch for 45 seconds without a hand switch.  Do not judge yourself! That's what these workouts are designed to do...progressively get you stronger! 


Everybody wants to go fast, fast, fast!  And that's probably because we are all speed demon cardio endurance junkies! At some point everybody needs to train strength endurance, and that's what those slower longer holds overhead do.  As I mentioned in the last video, I used a heavier bell on Tuesday and my rotations were, 5's, 4's, 5's, and 6's.  If you don't think slower reps and longer holds are challenging then you need a heavier bell!


Slow and/or heavy option

4 rest 4 (1 min)
4/4 (1 min)
8 rest 8 (2 min)
8/8 no rest (1.5 min)
12/12 (2 min)
7.5 min, 72 snatches