WEIGHTLIFTING 210307 - SUNDAY

Warm-Up

Mobility/ Stretch

3 Minutes Bike or Row (easy pace)


3 Rounds (empty barbell)

5 snatch-grip high pulls

5 muscle snatch

5 hang power snatch

5 overhead squats

5 snatch


Max Out Week


A. Snatch


5 minutes warm up lifts

lift 1-2 reps 40%-50%-60%

10 minutes

find heavy Snatch (3 misses max)


B. Snatch Balance

4x1 (40%~50% of the day’s max snatch)


2 Snatch Balance - 1 snatch drop


C. Accessories


5x10 Snatch grip strict press (empty barbell)

5x 30 sec handstand holds

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