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WEIGHTLIFTING 210707 - WEDNESDAY

Updated: Jul 7, 2021

Warm Up


Stretch/ Mobility

3 Rounds with PVC or Barbell

5 Hang Snatch High Pulls

5 Hang Power Snatch

3 Tempo Overhead Squats

5 Snatch Balance


A. Light Snatch Complex

3 Sets @ 45-50% of 1rm of Snatch

3 Muscle Snatch + 3 Pause OHS + 3 Drop Snatch


B. Working Snatch Complex

5 Sets @ 65% - 70% of 1rm

Snatch + Snatch Balance + Power Snatch + Snatch


C. Box Squats

3-3-2-2-1-1-1

Use box height below parallel/ Build to Heavy


Superset

10 Single Arm KB Front Rack Squats (5 L/R)D.


Optional Conditioning

3 Rounds (not for time)

3 L/R Single Leg Broad Jumps

20 L/R Jumping Bulgarian Split Squats

10 L/R L-seated Alternating DB Strict Press

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