Alternative Athletics: Max Snatch

WARM-UP
2 sets:
:30 Jumping Jack
:30 Hollow Hold
:30 Pushups + 2 Shoulder Taps
:30 active hang
:30 Box Steps
– Rest :10-:15 between intervals.

1 set:
10 plank shoulder taps, slow
10 feet-elevated shoulder taps, slow
1 Wall Walk + :10 HS hold
1 wall walk, fast
2 wall walks, fast

1 set:
3 low Box Jumps
3 low Box Jump Over
3 low box jump-overs
3 high box jumps
3 high box jump-overs, slow
3 high box jump-overs, fast

1 set:
2 wall walks
4 box jump-overs
1 wall walk

NOTES

• Use the first two sets to move the body through full range of motion and elevate the heart rate.
• Use the next two sets to develop solid movement patterns and work up to the movements in the first workout.
• The last set is a mini version of the workout. Make any necessary adjustments after this final set.

Test / Training
For load:
Every 2:00 for 10 sets:
1 Snatch

Competition: 60 min

Warm up: 15 min
See Above

Workout 1: 20 min
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)

Stimulus & Goals

• 6-12 rounds for most athletes.
• Wall walks in :30 or less.
• Box jump-overs in :30 or less.
• Two moderate-to-high-skill bodyweight movements with large ranges of motion.

Strategy

• This is a sprint from start to finish.
• Paces will slow down after several minutes, but with few reps each round, try to practice holding onto that sprint pace.
• Focus on your breathing as you move between movements. This is a prime opportunity to take a few deep breaths and move right into the next movement.

Workout 2: 15 min
For time:
6/9-cal Assault Bike
– Rest :30
11/15-cal Assault Bike
– Rest 1:00
16/21-cal Assault Bike
– Rest 1:30
21/27-cal Assault Bike
– Rest 2:00
26/33-cal Assault Bike

Stimulus & Goals

• Increasing distances after shorter sets with faster paces.
• Rest increases as distances increase.
• Sustain high power outputs for longer durations after harder efforts.
• Finish the first set in under :30, the second in 1:00, the third in 1:30, the fourth in 2:00, and the fifth in 2:30.

Strategy

• Complete each set at the fastest pace you can sustain without sprinting on the bike. This means a powerful push into the handles and pedals, but a rigid, strong, and stable body.
• If this volume of work is too little for you to maintain this specific pacing on the bike, bump the volume up by starting with a round of 9/15 and finishing with a round of 32/39.
• Come out strong on the first two sets and pull the pace back slightly on the third set. The pace you hold on the third set should be manageable but challenging for sets 4 and 5.

Workout 3: 10 min
Every 2:00 for 5 sets:
30 Double Unders
1-5 Strict Muscle up
– Unbroken ring muscle-ups.

NOTES

• This workout is a more challenging skill piece at the end of a shoulder-heavy training day.
• Practice strict ring muscle-ups under fatigue.
• The double-unders shouldn’t take longer than :20-:25. Scale the volume if needed to get to the rings quickly.
• Adjust the volume of each set or scale to low-ring transitions to stay consistent on the muscle-ups.

Stretching: 10 min
2 sets:
:30 Leg Swing / leg (across the body)
:30 pigeon pose / leg