Weightlifting Academy

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Daily Doubles! Weekly Weightlifting Workouts: Sept 14 – Snatch Focus: Week 1

by

Ari-Snatch

It’s Snatch Time! Specifically, we’re starting a 4-week snatch-focused cycle. Your goal is to accumulate at least 30 to 50 reps on the snatch per day, 7-days a week, for the next month. The following will ensure that, even if you’re only doing the minimum.

  1. If you are less advanced, the goal is 30 to 50 reps with good form, no matter what. Don’t count “shit” lifts — even if you must stay with very light weights! It’s always OK to lower the weight to ensure good form.

  2. If you are more advanced, then you should care about technique AND getting at least 30 to 50 reps OVER 70% every day.

FYI: If you can’t get that kind of volume with decent (read: contest-legal) technique over 70%, you are not even close to advanced. Don’t worry, stick with the rules in number 1 above and you’ll get there! This level of consistency is one of the gauges I use to see how advanced someone really is (not how advanced they say they are). How much weight you lift is NOT an indicator of your advancement — how well you lift that weight, and how consistently you can do so, are the true indicators.

Make consistency of technique — at any & all weights — your big goal this month on the snatch.

What is “good” technique? There are the two most important points:

  1. Is your technique safe?
  2. Is your technique legal in an official Olympic weightlifting contest?

Those two are immutable. The rest is the stuff everyone on the internet argues about, LOL. Focus on these until they are mastered. Then we start working on the controversial stuff.

  • NOTE 1: 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.

  • NOTE 2: The pic above is Tamara’s son. He’s 8, on our team, and has been training hard improve his own technique. Your goal is to stay ahead of him for as long as you can. I give you 5 years. After then, I won’t be able to help you, LOL.

Learn More!

If you want more help on the snatch or anything else weightlifting related, here are some options for you:

  • Join our Snatch Domination Course – a learn-at-your-own-speed, online course all about the snatch, especially designed for beginners.
  • Come to Asheville, NC at do a Weightlifting CAMP with us! This is an intensive, fun, and action-packed bootcamp. Perfect if you’re wanting to make progress in a very short time.
  • Super Total Summit, 4 full days of coaching on the Olympic and Power lifts from some of the biggest names in the industry!

Monday Workout: Heavy

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Snatch (Volcano)
  • Terminator Snatch Pulls (Ramp – start at heaviest snatch)
  • Snatch (Reboot – drop to empty bar, and volcano again)
  • Snatch (20 > 70%)

NOTE: “20 > 70%” means that you do 20 total reps (any rep scheme you want) with at least 70% on the bar.

B-Block

  • Clean & Jerk (Ramp)
  • Squat (Volcano)
  • Romanian Deadlifts (5-Ramp)

Tuesday Workout: Medium

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Terminator Snatch Pulls (Ramp)
  • Snatch (Volcano)
  • Snatch (20 > 70%)

B-Block

  • Clean & Jerk (Volcano)
  • Squat (Volcano)

Wednesday Workout: Heavy

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Snatch (Montezuma)
  • Terminator Snatch Pulls (Ramp – start at heaviest snatch)
  • Snatch (20 > 70%)

B-Block

  • Clean & Jerk (Ramp)
  • Squat (Volcano)
  • Romanian Deadlifts (5-Ramp)

Thursday Workout: Light

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Snatch (Ramp)
  • Clean & Jerk (Ramp)
  • Clean & Jerk (10 > 70%)
  • Clean Terminator Pulls (Ramp + (3×3 > 70%))

Friday Workout: Heavy

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Snatch (Volcano)
  • Terminator Snatch Pulls (Ramp – start at heaviest snatch)
  • Snatch (Reboot)
  • Snatch (20 > 70%)

B-Block

  • Clean & Jerk (Ramp)
  • Squat (Volcano)
  • Romanian Deadlifts (5-Ramp)

Saturday Workout: Medium

Morning

  • Squat(Chinese Dragon)
  • Snatch(20)

Evening

A-Block

  • Snatch (Volcano)
  • Terminator Snatch Pulls (Ramp – Start at heaviest snatch)
  • Snatch (20 > 70%)

B-Block

  • Clean & Jerk (Ramp)
  • Squat (Montezuma)

Singlet Sunday: Light (ish…)

Do Singlet Sunday for Snatch, then do this:

  • Clean & Jerk (Volcano)
  • Clean & Jerk (10 > 70%)
  • Terminator Clean Pulls (Ramp)

Now go lift something heavy,
Nick Horton