Friday, June 8, 2012

Saturday 6.9.12

America the Beautiful.

Snatch Skill Transfer movements. 
This is a great sequence that I stole from Coach Mike Burgener.  The idea is to quickly ramp up to a heavy (but not max effort) lift for each.  Use the success you established in the previous lift to help the next, more dynamic, lift.

1.  Snatch PP + OHS
In 5 minutes work up to a heavy Snatch Push Press + Overhead Squat

2.  Snatch Balance
In 5 minutes work up to a heavy Snatch Balance

3.  Snatch 
In 5 minutes work up to a heavy Squat Snatch

4.  "Hope"
3 Rounds for max reps of:
1 minute burpees
1 minute Power Snatch 75/55
1 minute Box Jumps, 24/20
1 minute Thrusters 75/55
1 minute C2B Pull ups
Hobart's Snatch...


  1. Just making sure I am reading this correctly...we are doing 5 RFT on Hope instead of 3? Are we resting between rounds?

    1. that would be nasty. just three - good catch. Thanks for calling me out on this.

  2. Is a snatch push press from behind the neck?

  3. Hi Ben,

    J.T. (Owner/Coach) CF Dark Element. Stockton,CA. I want to thank you for allowing my Box to view and practice your programming. Everyone is excited about the results we are getting and will continue to follow along. We are Huge fans. Our goal is to take a Team to Regionals next year. Best of Luck at the Games . Back to Back Champions is Big Time!

    1. Good to have you on board J.T.

  4. 1. Snatch PP + OHS: 185#
    2. Snatch Balance: 185#
    3. Squat Snatch: 155#, started missing forward so dropped to 135# and worked on form
    4. Hope: 271 Rx

  5. 1. Up to 130 easy
    2. Up to 140 a little shaky
    3. Up to 120 easy

    Hope 311
    Round 1. 20/20/26/22/17
    Round 2. 20/20/26/23/18
    Round 3. 20/18/26/20/15
    Ouch that was a gasser at 1:30 pm in Florida!

  6. M/22/6'1/193
    1.) up to 135
    2.) up to 125
    3.) up to 95
    In desperate need of snatch/overhead coaching...practicing by myself currently not making much progress

    4.) Hope- 273
    Round 1: 26/15/25/20/13
    Round 2: 23/15/24/15/12
    Round 3: 22/15/21/15/12
    3rd round thrusters were tough...snatches biggest weakness

    Thank you for the programming Ben!