OtherWeightliftingBenchmark
Games 21.12
1 rep max
Weightlifting
Solo
Workout Details
Other
For Load:
1Snatch
Max load
Coaching Tips
Strategy
- 1Focus on proper technique during warm-up lifts to prepare your body for the maximum load.
- 2Perform a few lighter reps to ensure form is correct before going for a heavier weight.
- 3Break down the movement into segments (pull phase, transition, catch) during training if needed.
Safety Considerations
Technical Focus
Ensure proper hip hinge and overhead stability during the lift to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Start light and increase pace.)
Mobility:
- 10-15 Shoulder Dislocations(Use PVC pipe or band.)
- 30 sec each side Hip Flexor Stretch
- 30 sec Overhead Stretch(Focus on opening up shoulders.)
Activation:
3 rounds- 3 Power Snatch(Use 50% of expected 1RM.)
- 5 Overhead Squat(Light weight focusing on form.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
snatch
Use lighter barbell or dumbbell.
Scaled
Reduce weight by approximately 40%.
- 1
snatch
Power Snatch or Hang Snatch.