Snatch Workshop - Day 6
Warm-up
Movement Test
Feet-Together Squat
Movement Test
So many people have tight ankles. The workarounds for tight ankles are turning your feet out and wearing Olympic weightlifting shoes. Keep in mind, if you want your training to transfer out into sport and the real world, sports require straight feet to produce power and agility and you don’t see many Olympic weightlifting shoes worn outside of the gym. So, although those may be temporary solutions to help your positions work hard to develop full ankle range of motion to give you more choices in your snatch and to increase carry-over to your life.
Skill Work
1.
Hip-Hang Snatch Panda Pull
8 Sets of 3 (35%+)*
*This is about developing timing, not weight. Start around 35% of your snatch max. Go up in weight by about 5% of your snatch max after sets that look and feel good.
2.
Hip-hang Snatch
8 Sets of 3 (55%+)*
*Start around 55% of your snatch max. Go up in weight by about 5% of your snatch max after sets that look and feel good.