Stephan Contratti

Training vom 29.03.23

Snatch and Snatch Techniquie

Warm Up

Mobility Drills

  • Hips
  • Wrists
  • Elbows

Easy PVC Pipe and Barbell Warm Up with Snatch Drills

  • First –
  • Second – Pull
  • Snatch Balance

Snatch Technique

Shoulder Activation

  • Shoulder Position
  • Fixing @ starting position
  • Fixing @ hang position

Drill for Shoulder Position

6 sets of

  • Shoulder fix at hang with release
  • Fix with hang pulls

Complex for Quality

8 sets of

  • 1 hang squat snatch
  • 1 squat snatch

Workout

0-10 Min

1 squat Snatch + 30 D.U.

2 squat Snatch + 30 D.U.

+1 ….

2 min Rest

12-22 Min

1+ bar muscle up + 2+2 DB Snatches

2 bar muscle ups + 4 DB Snatches

+1 ……… + 2 ……….

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