OtherWeightliftingMetconBenchmark
Snatch Battery
Weightlifting
Solo
Workout Details
Other
For Load:
1Snatch
Rest 10 Minutes
Then, For Time:
25Snatch
77% of 1RM
Coaching Tips
Strategy
- 1During the 1 Rep Max Snatch attempt, focus on technique over weight to establish a solid foundation.
- 2For the 25 Snatches, break them down into smaller sets (e.g. 5 sets of 5) if needed to manage fatigue without losing form.
- 3Use the rest period wisely to visualize your strategy for the 25 snatches and prepare your grip and stance on the bar.
- 4Maintain a steady pace, especially when fatigue sets in, to keep consistent form and avoid injury.
- 5Ensure to use appropriate footwear for stability and grip.
Safety Considerations
Technical Focus
Ensure proper technique during the lift to avoid injury, focusing on back positioning and pulling under the bar.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Light rowing to increase heart rate.)
Mobility Work:
- 2-3 Hip Flexor Stretch - 30 sec(Focus on opening hips.)
- 8-10 Shoulder Dislocates - 1 min(Using a band or PVC pipe to improve shoulder mobility.)
- 5-10 Thoracic Spine Rotations - 1 min(Enhance upper back mobility.)
Activation Sets:
2 rounds- 5 Power Snatch (light weight)(Focus on technique with lighter weight.)
- 5 Overhead Squats (light weight)(Ensure stability and depth.)
Scaling Options
Intermediate
Reduce intensity while maintaining the snatch form and load.
- 1
snatch
Use lighter barbells for snatches.
Weight: 135/95 lbs (61/43 kg)
Scaled
Focus on movement mechanics without heavy loads.
- 1
snatch
Use a lighter barbell or weighted object.
Weight: 95/65 lbs (43/29 kg)