Snatch Push Press
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max
Snatches
7 Sets New set every 1:30.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch
Functional body building
For steady movement (12 min cap each)
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest as needed b/t sets-
** Use a moderate load - 7/10 RPE
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load - 7/10 RPE
Workout Description Video:
Scaled:
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x40s/25)
*4 Strict Pull Ups after each set
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest as needed b/t sets-
Use a moderate load - 7/10 RPE
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load - 7/10 RPE
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