Weightlifting Wednesday 3/31/21


Weightlifting Wednesday 3/31/21

This will be a team workout with a 30 minute running clock with 1 minute break between each segment. This will be for teams of 2. If there is an odd number of athletes, have the extra person join a team. For the barbell, have them just jump in to lift as if it was a team of 3, however their score wont count total with the others They would need to record their score solo. For the conditioning piece, have that athlete shadow one of the other athletes, doing the movement that they do and resting when they rest.

Team Barbell Complex – 9 minutes

On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats

Rest 1 minute from 9-10, then start the team conditioning.

10:00 – 20:00 – As many rounds + reps as possible in 10 minutes of…

*Athletes must alternate movements (ex Athlete 1- Power snatch, Athlete 2 -Toes to bar, and so on…)

10 Power Snatches (95/65)
15 Toes to Bar
10 Overhead Squats (95/65)
15 Box Jumps 24/20
10 Hang Power Snatches (95/65)

Rest 1 minute then…

from 21-30:00…

Hang Squat Snatch – 9 minutes

Build to a Heavy Single for both teammates, adding totals together


  • We’ll start the day with an on-the-clock barbell complex for total load as a team
  • The goal here is to build in weight with each set
  • This serves as a technique primer and a chance to touch some loads that are heavier than workout weight
  • We’ll follow up this Barbell Complex with a team workout, and then another barbell


  • Choose a lighter weight that allows for:
  • 2-3 sets on the power snatches
  • 1-2 sets on the overhead squats


  • Choose variations/rep numbers that allow you to complete both of these stations in around 1 minute

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds PVC Pass Throughs Video
30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds PVC Arch Hold Video
30 Seconds PVC Straight Leg Swings (15 Seconds Each) Video

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

Hook Grip

  • Our focus for each of the four movements today will be the hands
  • In the power snatch, let’s work on establishing the hook grip
  • This is where the fingers wrap on top of the thumb
  • This allows us the most secure hold and the hardest jump
  • When we don’t hook grip, our bodies recognize that if we jump too hard, the bar might fly out of our hands
  • For this reason, not hook gripping can lead to lack of hip extension (and toasted forearms)

Movement Prep

  • 3 Hang Power Snatches
  • 3 Power Snatches

Pinkies Into Bar

  • We’re aiming for an externally rotated should in the overhead squat
  • Throughout the whole range of motion, look to push the pinkie fingers into the bar
  • We can practice this first with a PVC Pipe to get a feeling for it before moving to the barbell
  • Check out the Daily Video for more on the Power Snatch and Overhead Squat teaching points

Movement Prep

  • 5 Pausing PVC Overhead Squats (3 Seconds in Bottom)
  • 5 Barbell Overhead Squats

Hands to Feet

  • The toes to bar is a shoulder driven movement and one where maintaining a rhythmic kip swing is challenging
  • Instead of thinking “toes to bar”, let’s think “hands to feet”
  • This emphasizes the push down with the upper body, which helps us maintain that rhythm better

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 3 Knees to Chest
  • 3 Toes to Bar


  • Alternating Dumbbell Snatches
  • Odd Object Ground to Overhead Video
  • Kettlebell Swings
  • Slamballs Video


  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats
  • Odd Object Overhead Squats


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video