Training Plan - Week 12
This training plan was created by an NCAA certified strength and conditioning coach.
- * Dumbbell Snatch4 sets x 4 reps
- * Weighted Box Jumps2 sets x 8 reps
- # Depth Jumps3 sets x 10 reps
- # Dragonflags3 sets x 6 reps
- # Barbell Lunges3 sets x 6 reps
- ^ Dumbbell Bench Press3 sets x 12 reps
- ^ Weighted Chin-Ups3 sets x 12 reps
- + Isolated Hanging Leg Raises3 sets x 10 reps
- + Physioball Side Crunches3 sets x 10 reps
- * Plank Push-Ups3 sets x 10 reps
- * Barbell Hang Cleans3 sets x 5 reps
- # Incline Dumbbell Bench Press3 sets x 12 reps
- # Overhead Rope Extensions3 sets x 15 reps
- ^ Seated Rows2 sets x 10 reps
- ^ Alternating Renegade Rows2 sets x 10 reps
- ^ Arnold Dumbbell Presses2 sets x 10 reps
- + Barbell Lunges3 sets x 10 reps
- + Dumbbell Bicep Curls3 sets x 10 reps
- + Ab Rollers3 sets x 10 reps
What You'll Need
Well, the dumbbell part seems pretty obvious, but we'll cover our bases here. So, you'll need a dumbbell.
Why You Should Be Doing This Exercise
Few exercises have it all, but it's hard to argue that the snatch doesn't. Abs, lower back, legs, arms, back, it's all here. It requires explosiveness, balance, and flexibility. Right, that's what having it all means.
Your feet will be hip-width apart, with the dumbbell between your legs. Your knees should be slightly bent, and you can be leaning forward just a bit. Ready? Let's get it.
With your eyes looking forward, it's time to get this dumbbell up. How? Reasonable question. Well, we want the dumbbell to go into the air in a straight line, with your arm extended above your head. To get there, bend your knees a bit, jump and pull the dumbbell up in an explosive fashion. Imagine getting underneath the dumbbell, as if you're pulling open a garage door.
As the dumbbell passes your mid-section, you should be able to drop under the weight and catch it with your arm extended in a squatting position before standing up. At this point your feet should still be parallel and about shoulder width apart with your knees bent. Look, this is a complex movement, and the video may be more instructive than our sometimes wordy descriptions.
When you're pulling the weight up towards the sky please try to pull it straight up so that the dumbbelll is always in the same plane. Also, don't keep the weights above your head for too long… unless you're in a fight with your rotator cuff. Lastly, this exercise should be done as quickly as possible so think "explosive" through and through.