Part A: For Technique & Development:
5 Minute ‘EMOM’: 3 Position Pause Snatch Pull,
Pause at each position for 3-4 seconds before ending with a big “jump-Shrug” pull.
Pos 1 – Just below knees, work for vertical shins and back in full extension.
Pos 2 – Just above the knees, work for shoulders over the bar and bar in contact with the thighs.
Pos 3 – At the pockets, work for a vertical torso, knees bent and weight in the mid-foot.
Part B: For Quality of Movement & Technique:
10 Min ‘EMOM’: 2 x Full snatch with pause + 1 Full Snatch.
Pause just above the knees for 1-2 seconds, then explode into the rest of the Snatch movement.
Work to around 65-70%
Note: Today is NOT about the load! Rather it is about you finding your way within the Snatch movement. Pauses & Pulls have been used for generations to help with the positions & strength required to build up to safe heavy loads in both this and the other Oly move, the Clean & Jerk.
Listen to your body. If you have a weakness in a certain position of the Snatch then use drills such as above to help you eradicate them and become a stronger, more efficient lifter.
Post loads for both ‘EMOMs’ to comments.
Awesome efforts today guys! We know the Snatch is a complex movement to hone down.
It’s not a move that you’re suddenly going to be good at. It takes perseverance and LOTS of practice! This is why drills are so important.
Take away the positives from today, even if its only 1 positive that you can think of (We know you ALL have at least one to think of!), learn from the experience and next time Snatches are up on the whiteboard, EMBRACE IT!
Don’t turn your nose up at it because its difficult. If it were easy everybody would doing it!