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WEIGHTLIFTING 210413 - WEDNESDAY

Today's weightlifting will focus on the snatch and the technique necessary to improve on the snatch 🏋️‍♂️🏋️‍♂️


Warm Up

Stretch/ Mobility


2 Rounds with PVC pipe or empty barbell

5 Tempo Overhead Squats

5 Sotts Press

5 Snatch Balances

5 High Hang Squat Snatch


A. Snatch

5 minutes to warm up (1-2 reps building to 70% ~ 75%)

10 minutes to find your heavy snatch for the day

(about 90% - personal best match)


*Squat or Power

(focus on strong pulls, speed, and stablizing the core to keep the barbell in the overhead position)


B. Every 1:30 for 5 Rounds @ 45% ~ 50% of the day's heavy weight

2 Snatch Grip Push Jerks + 2 Snatch Balances


C. Accessories

Barbell Rows (light to moderate weight)

5 x 10 Superset


5 Tempo Snatch Grip RDL w/ Barbell

*start with a snatch grip deadlift:

- with a neutral spine and slightly bent knees, slowly bring barbell to floor to below the knees by hinging at the hip (3 seconds descent), pause for 1 second below the knees then take 3 seconds to reverse the motion

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