Ilya Ilyin 185kg Snatch

Barbell Week Starting 04/04/16

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Beginners

Snatch (no foot) – 3 reps x 8 sets

Snatch Deadlift – 5 reps x 4 sets

Strict Press – 6 reps x 4 sets

Intermediate

No Foot Snatch – 70-75%/3 reps x 3 sets

Snatch – 85%/2 reps x 4 sets

Back Squat – 85%/3 reps x 4 sets

Push Press – 5 reps x 4 sets

Go back to empty bar for the snatch after the no foot snatches and build up to the 85%.

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Beginners

No Foot Clean + Split Jerk – 3 reps x 8 sets

Back Squat – 5 reps x 4 sets

Box Jumps – 5 reps x 4 sets

Intermediate

No Foot Clean + Power Jerk – 75%/2+1 reps x 3 sets

Clean & Jerk – 90%/1 rep x 4 sets

Box Jumps – 5 reps x 4 sets

Barbell Rows – 6 reps x 4 sets

Go back to empty bar for the C&J after the no foot cleans and build up to the 90%.

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Beginners

Snatch – 3 reps x 5 sets

Clean & Jerk – 2 reps x 5 sets

Front Squat – 5 reps x 4 sets

Intermediate

Snatch –85-90%/1 reps x 5 sets

Clean & Jerk – 80%/2 reps x 4 sets

Front Squat –80%/3 reps x 4 sets

Hyperextensions – 10 reps x 3 sets

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