Drop Snatch and Overhead Squat Practice


250m Row
10 GHD Situps
10 GHD Back Extensions
10 Incline Pushups
10 Chinups (Black Band)
10 Air Squats
250m Row


Snatch Drop
35# x 3 x 2

Snatch Drop + 3 Overhead Squats
35# x 2 (e.g. 2 Snatch Drops and 6 OHS)
45# x 2
55# x 2

Snatch Drop + 1 Overhead Squat
65# x 2
(on the third attempt I wasn’t focusing nor tight, so the weight started falling forward.  Instead of dropping it, I caught it and “muscled” it down… resulted in mild shoulder strain… brain fart… I’m an idiot… stopped the barbell workout at that point)

500m Row 1:51


  1. Paul Murray said,

    February 3, 2010 at 4:28 pm

    I was enjoying reading the stats till I read that you went to catch a falling weight. Dude, what were you thinking? Or perhaps that’s the reason, you were not. 😦

  2. wb416 said,

    February 4, 2010 at 7:32 am

    We practice “dumping” the weight forward or backward when it’s overhead, and I have rubber weights so that there’s no damage to the floor. I just reacted incorrectly. Had it been heavier weight, it probably would have been better. Since it was light weight to work on positioning, I “muscled” it. Not good! I rested my shoulders yesterday so all seems well.

  3. Paul Murray said,

    February 4, 2010 at 7:43 pm

    As long as there was no serious damage then.

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