Week 2 of your snatch cycle! Same basic concepts: shoot for good (contest legal; safe) technique, rather than “max” weights; get lots of total volume (sets x reps); and have as much fun as possible!
You’ll notice there is more of a focus on pulls over squats during this cycle. I’ve always felt that your pulls (of various kinds, but primarily Romanian Deadlifts and Terminator Pulls) are more likely to carry over to your snatch directly than your squat strength. (Let’s not take that too far, of course. If you can’t squat it, you certainly can’t snatch it! But assuming your squat isn’t horrendous, your pulling strength is what I am more concerned with when it comes to your squats.)
NOTE: If you’re new to the daily doubles, please read the very first issue, because it has many explanations. Also, the names of all of our Nemesis Workouts (along with details) can be found HERE.
Learn More!
- Coming next June: The Super Total Summit, learn from some of the top experts in Olympic weightlifting, powerlifting, and strength training in a 4-day extravaganza of awesome!
- Learn how to Snatch in our Snatch Domination Online Course!.
- There’s still a few more spots in our October Camp! Learn more here.
Monday Workout: Heavy
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Terminator Snatch Pulls (5-Ramp)
- Snatch (Volcano)
- Snatch (3×5, 3×3 – These should all “feel” heavy enough to be work, but not too heavy to fuck up your form)
B-Block
- Clean & Jerk (Ramp)
- Squat (Volcano)
- Romanian Deadlifts (5×10 – same idea as the snatches, earlier. Heavy enough, but not too heavy)
Tuesday Workout: Medium
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Snatch (50 – yep, try to get a total of 50 working reps on the snatch any way you want!)
B-Block
- Clean & Jerk (Volcano)
- Squat (Volcano)
Wednesday Workout: Heavy
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Terminator Snatch Pulls (5-ramp)
- Snatch (Volcano)
- Snatch (3×5, 3×3)
B-Block
- Clean & Jerk (Ramp)
- Squat (Volcano)
- Romanian Deadlifts (5×10)
Thursday Workout: Light
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Snatch (20)
- Clean & Jerk (30)
- Clean Terminator Pulls (Ramp)
Friday Workout: Heavy
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Terminator Snatch Pulls (5-Ramp)
- Snatch (Volcano)
- Snatch (3×5, 3×3)
B-Block
- Clean & Jerk (Ramp)
- Squat (Volcano)
- Romanian Deadlifts (5×10)
Saturday Workout: Medium
Morning
- Squat(30)
- Snatch(20)
Evening
A-Block
- Snatch (30)
- Clean & Jerk (20)
B-Block
- Squat (Montezuma)
- Terminator Snatch Pulls (5-Ramp)
Singlet Sunday: Light (ish…)
Do Singlet Sunday for Snatch, then do this:
- Clean & Jerk (20)
- Romanian Deadlift (5×10)
Now go lift something heavy,
Nick Horton
