Snatch, Rings and Handstands

Strength

Olympic weightlifting

Gymnastics

A snatch position session working on the squat snatch and handstand pressing strength. Then a fairly long piece with rings and skipping.

Reminders:

Ensure you warm up thoroughly and make sure you get them shoulders ready to snatch.
If your snatch positions aren't good then keep the weight light on part 2.
Make sure you keep the HSPU strict and use deficit if possible.
On part 3 you are doing it for time and make sure you take the breaks where you need.

Exercise Guide

WARM UP x3 ROUNDS

PVC pipe complex:

10 muscle snatch

10 OHS

10 Drop snatch balance

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ROUND 1- 15 sec handstand hold

ROUND 2-15 sec handstand hold with hand lifts

ROUND 3- 15 sec handstand hold with shoulder taps

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15 Hollow rocks

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15 MIN CLOCK

Build to a heavy complex:

1 snatch pull + 1 hang squat snatch + 1 drop snatch balance

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* 3 strict HSPU after each set @ deficit if possible

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FOR TIME

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5-4-3-2-1

Power snatch @ RX+ 60/40kg @ RX 50/35kg @ SCALED 40/30kg

* (every round) 25ft Handstand walk / 3 wall walks

5-4-3-2-1

Ring muscle ups / chest to ring

*50 double unders / 100 singles

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How to's

Exercise Guide

Muscle snatch

The muscle snatch is a drill to work on your start position and your strength in the pull. Although its called a pull you really don't want to be pulling the barbell up until you are at full extension, barbell as close as possible to the body on the way up then let the upper body take over. No re-dip or going under the bar your legs will snap to straight without your feet moving from the starting position. Using a strong shrug from the lats and upper back you will then turn the hands and elbows through and press the last little bit out to a full lockout in the overhead position for 1 rep completed.

Overhead Squat

Drop snatch balance

The drop snatch balance is similar to the behind the neck jerk. barbellm

Handstand hold

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

strict HSPU

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

ring muscle ups

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

Chest to ring

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

Double unders

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Handstand walk

Walk on your hands keeping your arms locked out.

Wall walks

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

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