Lago Vista Strength and Conditioning Workout Day 3 – Snatch

I haven’t don a lot of Olympic lifting in a while so I knew this strength and conditioning workout was going to be interesting.  I tend to do more classic weightlifting, powerlifting and bodybuilding workouts but I enjoy working on new movements.

The snatch is one of those where it’s mostly about manipulating your body around the weight on the bar.  Fast feet, snappy hips and a good firm grip on the bar will help you lift a lot of weight with some practice.  And as a result, you’ll become a better athlete on the field or on the court.  Here’s what I did:

Snatch x 3 reps

Snatch x 3 reps

Snatch x 3 reps

Snatch x 3 reps

Each set was progressively heavier, working within a percentage of my 1RM.  The overall goal is to get stronger in the Snatch by 5-10lbs at the end of the 4 week cycle.  Next was, EMOM using % of my 1RM and doing 4 reps every minute for 10 total minutes.  I never knew the clock could move so fast in between sets 🙂

The conditioning part of my workout came about 10 minutes after the strength part above.  This involved:

AMRAP in 4 minutes

  • Hang Cleans x 5 reps with 60% of 1RM
  • Burpees x 5 reps

AMRAP in 4 minutes

  • Barbell Thrusters with 75lbs x 5 reps
  • KB swings with 1.5 pood (53lbs)

My lower back took a beating from so much stimulation and new movement patterns  – nothing that a rumble roller session and a good nights sleep won’t cure, though.

Share your thoughts