Snatch Warm Up
(5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.
1×5, Add 10 pounds to your last Deadlift workout.
1×4 70%, 4×3 80%
Since most of you don’t have a 1RM use 75% of your 1RM as a starting place. For instance if I have a 400lb Back Squat I would used 300lbs as the number I base my percentages off of. This is just a starting place, I am not looking for these sets to be a grind. We can adjust the numbers up throughout the cycle.
1×4 @100%, 1×4 @100% +10lbs, 2×4 @100% +20lbs,
I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.
Single Arm Dumbbell Complex (Right) – Power Snatch + Thruster – 6
Single Arm Dumbbell Complex (Left) – Power Snatch + Thruster – 6
Dumbbell Supported Dead Bugs Feet Only- 12