WEIGHTLIFTING 210818 - WEDNESDAY

"Deload" Week

(Keep it Light/ Focus on technique)

3 Minute Bike or Row

Stretch/ Mobility

3 Rounds with PVC

5 Snatch High Pulls

5 Muscle Snatch

5 Snatch Balance

5 Sotts Press

A. Snatch Balance1 Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance

5 Sets @ 60-65% of Snatch 1rm

B. Power Snatch

5 Sets of 3 Reps (should be able to "touch-and-go" the weight)

*Focus on speed, and pulling your body under the bar to receive the weight.

NO PRESS OUTS

C. Back Squats

1 Pause Back Squat (3 seconds pause) + 1 Back Squat

5 Sets (Work Up to heavy load)

D. Accessories 3 Rounds

Max Push Ups in 30 Seconds

Weighted Straight Arm Planks 45-60 seconds1:30 Rest between rounds