Snatch Workshop - Day 1
Warm-up
Movement Test
Double Dumbbell Overhead Hold
Movement Test
The Double Dumbbell Overhead Hold tests if you have full range of motion overhead. If you are limited by your range of motion, it will take a lot of work to hold dumbbells overhead. Some of our strongest athletes in the gym start shaking extremely quickly while others with full range of motion typically ask, “Is this supposed to be hard?” If this test does not feel like a joke, you have room for improvement.
Skill Work
Behind-the-neck Snatch-grip Jerks*
8 Sets of 3 (50%+)**
*Pause for 3 seconds in both the Catch Position and the Finish Position
**Start Light and work your way up as technique allows. 50% of a jerk max is a good place to start. If your set looks good and feels good, add about 5% of your max as you work your way through your sets.
Bonus Videos that May Help Today:
These videos in this section each day are not part of the program, but are relevant to the exercises, so if you wanted to really deep dive, enjoy!
Want Coach Kyle to take a look at your form?
You can always add on remote technique coaching! It’s simple and can help you fix those little things that can make all the difference:
Coach Kyle will create a Video Locker for you on his iPad and send you a link to download the Coach’s Eye Team App and join your Locker.
Using the app, you will film and review any and all lifts you’d like. The lift(s) you want Kyle to analyze, simply add them to your shared locker.
Kyle will mark-up the video as he talks through what he’s seeing and what you can work on and will add the analyzed video back to the locker.
