Monday Snatches Deadlifts Intervals!

September 16, 2019


Great way to start the week off here gang!  


REMINDER - Lucas Parker's Open Prep Seminar is this coming Sunday, Sept 22!  


Click HERE to register!







WARM - UP:  3 rounds with an empty bar -  4 snatch grip deadlifts, 4 hang power snatch, 4 overhead squats (use dowel for these if you have trouble with mobility), 4 vertical jumps with bar in back rack position



Skill:  Snatch Quality Reps


The goal today is to groove your technique in the snatch, NOT to max out!  By getting quality reps in at 75-90% of your maximum, you will get all of the strength and coordination benefits you need in order to hit a 1rm sometime in the future.  Focus on  smoothness and accuracy!


Full Snatch OR Power Snatch + OHS:  6 x 2 E90s


Add weight after 3 sets


Right into


Full Snatch OR Power Snatch + OHS:  6 x 1 E90s


Build to a heavy but technically solid single rep






In groups of 3 sharing an assault bike:


5 rounds each person, going E3M of 3 deadlifts (@70-80% of max) and 6/10 calories assault bike


- Smooth and solid reps on the deadlift into a SPRINT on the bike.  

- Next person goes on the minute (i.e. this is not for time)


CP:  6 rounds if time allows and 6-10/10-16 cals (bike portion must be done in under 30 sec)














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