Month: September 2021

OLYMPIC

WEEK 1 DAY4

Build to a heavy Snatch for the day

Overhead Squat

8×8@40%

**if you cannot overhead squat do back squat instead**

Double DB Power Clean

8×8

Wide Grip Pull Up

8×8

Barbell Alternating Front Rack Lunges

8×8@40%

Band Resisted Inverted Row

8×8

Straight Arm DB Pull Over

8×8

Alternating DB Hammer Curl

8×8

OLYMPIC

WEEK 1 DAY 3

Skill Transition

Muscle Snatch

5×3@60%

3 Behind the Neck Snatch Grip Strict Presses+Drop Snatch

Build to a heavy complex for the day

**this will get heavy fast, so build small, get the reps in instead of finding a heavy in 2-3 sets**

DL to 1″ then down+DL to Low Hang then down+DL to Hang them down+DL to High Hang then down

6×2@60% of Snatch

Build to a heavy 3 rep Snatch Grip DL

**these do not have to be touch and go, your focus is moving through the whole lift as if you are going to snatch**

OHS w/3 sec pause in bottom position

12×2@60%

Dead Lift

8×8@40%

Bench Press

8×8@40%

Dumbbell Step Ups

8×8

Alternating DB Overhead Press

8×8

*4 each arm for a set*

Weighted GHD Hip Extension

8×8

DB/KB Floor Press

8×8

Overhead DB Tricep Extension

8×8

DB Reverse Fly

8×8

OLYMPIC LIFTING

WEEK 1 DAY 2

Strength Day

Front Squat

12×3@60%

Shoulder Press

12×3@60%

Dead Lift

12×3@60%

3 Max Effort Double DB/KB Overhead Holds

Single Leg KB/DB RDL

5×5