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 Hold (one kb overhead, one kb in suitcase carry)

30 Seconds per side Side Planks

10 per leg Jumping Bulgarian Split Squats

A. Tempo Back Squats

3-3-0-15 Sets of 3 Reps @ 75-85% of Back Squats

B. Snatch Complex

Snatch Deadlift to 1 inch off the floor + Squat Snatch + Snatch Deadlift to Mid Knee + Squat Snatch

5 Sets of 1 (Build to 80% of Snatch 1rm)

(Lower the bar back to the ground after each deadlift and before snatch)

C. Snatch Deadlifts

Snatch Deadlift on blocks

3 Sets of 3 Reps @ 100% of 1rm Aim for as heavy as possible with good and fast form

D. Squat Burn

Speed Back Squats

2 Sets of 10 Reps @ 45%-50% of Back Squat 1RM

Should be fast and explosive