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

31 views0 comments

Recent Posts

See All

WEIGHTLIFTING 210801 - SUNDAY

5 Minutes Easy Pace Bike/ Row Stretch/ Mobility 3 Rounds w/ PVC or barbell 3 High Hang High Snatch Pulls 3 Hang Power Snatch 3 Snatch Balance 3 Sotts Press 3 Squat Snatch A. Snatch Complex 13 Sets @ 4

WEIGHTLIFTING 210728 - WEDNESDAY

Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 Down/ Up Shrugs 3 Muscle Cleans 3 Power Cleans 3 Clean Lands (quarter, parallel, drop) 3 Split Jerks A. Clean and Jerk Complex 13 SETS @ 40% ~ 50%

WEIGHTLIFTING 210725 - SUNDAY

Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 High Hang Snatch High Pulls 3 Muscle Snatch 3 Snatch Land (Quarter, Parallel, Drop) 3 Snatch Balance Movement Prep 3 Sets :30 Seconds KB Over-Under