Programming
[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C3×3 Power Snatch., 5RM Power Snatch., 5×1 Power Snatch.[/tabl] [tabl class=”table-condensed” caption=”” width=”100%”] Workout D, Workout E, Workout F
3×5 Power Snatch., 3RM Power Snatch., 5×1 Power Snatch.[/tabl]
How to Progress
Every time you complete a workout add a total of 2.5 lb to the bar for the next workout. If 2.5 lb is too light you can increase by 5 lb at times.
What if I am stalling?
If it’s too heavy drop weight by 10% and start over from there. If you believe it’s the form faults, you’ll need to do your due diligence and correct them. The nuances of form correction for the Olympic lifts are beyond the scope of the program. The best resource for this will be a coach at your local box or an Olympic lifting coach. If that is unavailable, record your movement from the side and spend time on youtube reviewing the proper technique.
Build and Maintain
Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you have enough strength necessary to complete RX WOD’s.
Lesson-specific notes
Not sure what Cyle 1 and 2 is? It’s quite simple. You’ll perform cycle 1, then cycle 2, then cycle 1, and so on and so forth.
The amount of Power Snatch training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work on your push jerk? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you’re consistent with Cross-Training you’ll see development with your Power Snatch.
As you may have noticed, I have omitted the full snatch from the RX Athlete program. The full snatch may be of interest to you if you plan to stick with Cross-Training for a long time. You’ll be able to complete most standard Cross-Training WOD’s without being proficient in it, but it will be a limiting factor. The above programming template would be a good place to start if you want to start becoming proficient with the movement. With that said, it requires a high level of skill, practice, and due diligence to improve. I highly recommend seeking out a local coach or a friend who can work with you on your snatch technique.