Mar 24, 2013

Monday 03.25.13

Power clean 3-3-3-1-1-1
Snatch pull 2-2-2-2-2

Post loads to comments.

Coach's Notes. 
Warm up well with weights up to 80% then perform the assigned reps with 85-90% of your 1RM. For the snatch pulls, use straps if you have them. If you don’t have pair, get some. The idea for pulls is to develop the power and speed of the second pull, and your grip, already taxed from power cleans, should not be a limiting factor.

Snatch Pulls.  "This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull can be done." - Catalyst Athletics

Training Videos.


Ross said...


Power Cleans
185 x 3, 195 x 3, 205 x 3, 215 x 1, 225 x 1, 235 x 1

Snatch Pulls
155 on all sets.

Probably was supposed to go heavier on snatch pulls, I tried to keep my elbows pulling high and getting the bar above should height each time..

After finished with pulls, I tried a power snatch at 165 and seriously it just floated.. felt so nice.. Usually I can get it but its work, this one was with ease..

Andy said...

PC: 3 x 185, 1 x 205/225(F)/205
SP: 2 x 135/135/155/155/135

Not as crisp through the middle and on the landing as I'd have liked.

Worked some HSPU skills, then PR'd max box jump at 48", yay.

Jake78 said...

Always tough for me to do multiple high percentage reps. I can power clean 225, but I can't do 3 good reps at 190. The last two always wind up train wrecks that I bearly pull off. I did essentially 12 sets of 1 at 185.

Will do the snatch pulls tonight.


Erik said...



Snatch Pull:
95: 2x5

scottnkelly9901 said...

IMCF Hohenfels:

Power Cleans
3-3-3-1-1-1 @ 185x3/195/195/200

Snatch Pulls
5-5-5-5-5 @ 135/140/145/155/165