Open Gym, 8/15 to 8/21

Tall Snatch Progression

The Tall Snatch is a variation of the snatch which focuses only on pulling into the bottom of the overhead squat position. It is an excellent exercise for learning to pull under the snatch properly, and will help to reinforce good mechanics and a vertical bar path when snatching.

IT IS HIGHLY RECOMMENDED that you read the Catalyst Athletics’ Tall Snatch article (from their excellent exercise library) and watch the included video before starting this progression (it will take just a minute or two, promise!)

Mobility (10-12min)
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:

3-4min Upper Back & Thoracic Spine Rolling
– WATCH THIS VIDEO from Train Heroic on rolling out the upper back with a foam roller and lacrosse ball

3-4min Band Assisted Bully Stretch
– WATCH THIS VIDEO from KStar/Mobility WOD on using a resistance band to help loosen up internal rotation of the shoulder (as well as neck tension)

3-4min Single Leg Flexion with External Rotation
– WATCH THIS VIDEO from KStarr/Mobility WOD on getting opening up the hip capsule by rolling the foot onto the side in the single leg flexion

Tall Snatch Progression

15min practice, start at Step 1, and work as far through the following steps as possible. Do not progress beyond any step in which you are unable to complete the movements as prescribed.

1. Step 1 = 15 Overhead Squat (“OHS”) w/ PVC Pipe against the wall
   • place a two 2.5lb change plates against the base of the wall, no wider than shoulder width, and then perform an OHS with your toes touching the outer edge of the plates
   • do not progress unless all reps are below parallel AND the PVC remains overhead
2. Step 2 = 15 Upright Snatch Row w/ PVC
   • focus on pulling the elbows as high as possible, do not worry about the PVC
3. Step 3 = 10 OHS w/ Barbell (M @ 45lb bar, W @ 33lb bar)
   • do not progress unless all reps are below parallel AND the bar remains overhead
4. Step 4 = 10 Upright Snatch Row w/ Barbell (M @ 45lb bar, W @ 33lb bar)
   • focus on pulling the elbows as high as possible, do not worry about the PVC
5. Step 5 = 5 Tall Snatch w/ Barbell (M @ 45lb bar, W @ 33lb bar)
   • stand with a snatch grip on the bar and feet in a stance (shoulder-width)
   • quickly pull the bar up overhead AS YOU DROP into the bottom of the OHS – do not use the legs at all
   • do not progress if you are unable to pull into the bottom of the OHS position, OR if you jump
6. Step 6 = 3 Tall Snatch from toes (w/ bar, then with weight if able)
   • as above, but press up onto your toes before initiating the pull into the bottom of the squat
   • add weight as able, making small jumps, and repeating 3 reps at a time until done