WOD: Dirty Snatches

Rate this item
(0 votes)

Build That Shoulder Strength and Core With Snatches

I do miss kettle bell snatches but when I can I slip in snatches when I can… with dumbbells. This illustration is inspired by a vaudeville carnie-bro with a dastardly moustache.

WOD: Dirty Snatches 2015-08-20

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Dumbbell Snatches with dastardly moustached carnie

Workout Program:

A. BB Bench Press: 5 x 8 reps

B. Smith Machine Power Cleans: 5 x 8 reps

C. Leg Extensions (german volume training): 10 x 10 reps

D. DB Incline Chest Flyes & Press superset: 3 x 8³ reps (3.0.1.0)

E. Hammer Strength Wide Chest Press (dirty 30s): 4 x 10³ reps

F. Seated Lat Rows w/ straps (gvt): 10 x 10 reps

G. DB Snatches L/R: 6 x 8 reps↑

H. Cable Laying Bicep Curls w/ straps: 4 x 8 reps + drop set (3.0.1.0)

Snatch!

Published in TRAIN
Tagged under
back to top