Second heavy day of the week!
Each variation of the snatch builds a different lifting skill.
Build to a heavy 3-rep muscle snatch, 2-rep power snatch, and 1-rep squat snatch.
Rest 1:00-2:00 between sets. As weights get heavier, take more rest.
Hang muscle snatch
Hang power snatch
Hang squat snatch
5 SOTS presses
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target load | Relatively heavy for each movement.
Today’s workout is our second heavy day of the week. In this workout, there are three different variations of the snatch: the muscle snatch, the power snatch, and the squat snatch.
As we progress in the complexity of the movement, the loading will also progress. You guys will be building to a heavy 3-rep muscle snatch, a 2-rep power snatch, and a 1-rep squat snatch.
You guys will perform 5 sets at each movement and build in weight each set. It is okay if you need to go down in weight from one movement to the next to practice the movement before getting heavier. For example, you may finish your final set of muscle snatches at 135 but want to perform your first power snatch set at 115.
Also, if you’re not feeling your strongest today, you don’t need to max out each lift. Find a weight that will challenge your technique for each movement and work on moving as best as you possibly can.
Rest somewhere between 1:00-2:00 between sets today. As the loading for each movement becomes heavier, rest more.
Let’s have some fun!