19 thoughts on “How to lift / Episode #3: The first PR session in Snatch // weightlifting training CAMP

  1. I. GENERAL WARM UP – 4 min rowing / running
    II. SNATCH WARM UP:
    1. Muscle Sq. SNATCH + Push PRESS + Snatch BALANCE = (15-20kg / 3+3+3) * 2 sets
    2. Hip Snatch Balance = (PVC / 6) * 2 sets
    3. «Hit» + High PULL + Hang Power SNATCH = (15-20kg / 3+3+3) * 3 sets

    III. MAIN EXERCISES:
    1. Snatch DEADLIFT + SNATCH + OHS / (from 1RM of SN):
    (15-20kg / 1+2+2) * 5 sets
    (50% / 1+2+2) * 5-10 sets

    2. Squat SNATCH / (from 1RM of SN):
    (60% / 3) * 2 sets(70% / 2) * 2 sets
    (75% / 2) * 1 set
    (80% / 2) * 2 sets
    (85% / 1) * 3 sets

    3. Middle Grip PULL / (from 1RM of SN):(70% / 3) * 2 sets
    (80% / 3) * 1 set
    (90% / 3) * 1 set
    (95% / 3) * 3 sets

    More info about the next training CAMP:
    https://torokhtiy.com/products/training-camp
    My Instagram Page: https://instagram.com/torokhtiy
    My Training Programs: https://torokhtiy.com/collections/basic-training-program

  2. интересно что на семинаре и абсолютные 0 и народ с опытом. Но сложилось впечатление что нехватает индивидуальной работы

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