WEIGHTLIFTING 210203 - WEDNESDAY


A. Warm-Up for “B”


3 Sets for 6-8 reps

Segmented Snatch grip Deadlift (3-pauses)

3-1-3-1

Practice your hook grip

Use warm up weight and focus on perfect positions




B. Snatch Complex


4 Sets

2 Hang Power Snatch + 1 Snatch

70-75% 1RM

Rest 60 seconds between sets



C. Overhead Skill


4 Sets

Overhead Squat

4-6 reps w/ 3 sec pause at bottom

Use 75% of load used in "B"

Rest 60 seconds between sets



D. Strength Superset



D1. 6-8/leg x 3 Sets


Split Stance Romanian Deadlift

3-1-1-0

use the same weight in “C”

Rest 60 seconds between sets





D2. 8-10/arm x 3 Sets


Seated Alternating Dumbbell Arnold Press

2-1-1-1

Rest 60 seconds between sets


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