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​SNATCH FOCUSED STRENGTH SESSION

1/19/2022

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A.  0-20 minutes: Build to heavy Snatch Complex (AK Hang Snatch + Snatch)
-  10 sets (on the 2 minute)
-  Set 1-3: 3 sets of Snatch Complex
-  Set 4-6: 2 sets of Snatch Complex
-  Set 7-10: 1 set of Snatch Complex
B.  20-30 minutes: 3 Position Snatch (Snatch drop sets & technique work)
-  5 sets (on the 2 minute)
-  Perform 1 set @80-90% of heavy in Part A every 2 minutes
C.  30-40 minutes:
-  4x5 Snatch Pulls + 5 Snatch Grip Shrugs@80-90% max snatch
D.  40-50 minutes:
-  4x5 Snatch grip Push Press + 10 sec OH Isometric
 
EXPLANATION
-  I like structuring my Olympic Days like this because the higher volumes you perform initially is a great way to warm up and ensure your hitting all the positions you need to at low intensities, before building to heavy for the day 
-  During the drop sets I choose a variation of the lift I’m doing that day based on what I feel needs to be focused on from a technical/positional standpoint
-  Lastly part C & D just focused on building strength in positions specific to the lift 
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    Regan Quaal

    Head Strength & Conditioning Coach at Shakopee High School

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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me