Wondering if anyone has any tips for increasing snatch strength.
I lift 4 days a week with the following template focusing on the Olympic lifts. I just can’t seem to break any barriers in the snatch. I am stuck at 135ish lbs at a body weight of 250.
I have only been doing the Oly lifts for 3 years and before that I trained mostly power lifts so I am not a stranger to high intensity.
Any ideas on supplemental work I need to do? My main weakness seems to be in the shoulder though I can max out a push press at 225#.
1a) Heavy snatch – progressivly heavier loads of 3 rep sets until I cannot complete more than 2 reps.
1b) light overhead squats – 4 - 5 sets of 8 - 12 reps
2a) Overhead pushing exercise – 5 x 5 with about 80% 1RM
2b) Pull ups – I max out at about 6 deadhangs and then I kip until I cannot get my chin over the bar (I am 250 lbs so give me a break here!)
3a-b) Supplemental shoulder work
I usually change up the starting position of the cleans/snatch. When I start lower to the ground I can lift more but I get worn out much quicker and conversely when I start higher up I cannot lift as much but feel like I have more energy at the end of the set.
1a) Light cleans (+ press) – 5 x 6 - 8 at moderate weight; sometimes at the end of the set I do a pressing movement depending on how I feel.
1b) Heavy Front squats – progressively heavy sets of 3 reps in the same fashion as I do snatches
2a) Heavy Upper pushing movement
2b) Light Upper pulling movement
3a-b) Single limb supplemental work if I am up for it.
1a) Light Snatches (dumbbells sometimes) – 4 - 6 x 5 - 8 at about 75%1RM
1b) Heavy backsquats – same method as all heavy work
2a) Light upper pushing movement
2b) Heavy upper pulling movement
3a-b) abdominal/lower back work
1a) Heavy cleans
1b) Light/moderate RDL or any other bending movement
2a) single limb pushing
2b) single limb pulling (I like the cable machine here!)
3a) Light shoulder work
3b) machine arm work.
Amazingly I have seen some progress in the clean and other pressing movements. I can clean my body weight but not jerk it.
I just do not know how I should be approaching the snatch to increase strength, though I have seen some progress in the last six months. Please let me know if you have any ideas or suggestions to address snatch specific weaknesses that I might be missing.