BLK LBL Fitness Club – WEIGHTLIFTING

Weightlifting

Strength Movement Prep

3 Sets

6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg)

5 Strict Snatch Press Behind Neck + 3 SLOW Overhead Squat + Tall Snatches (2″,4″,full Squat) (use empty barbell)

** These DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.

Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop (5-5-5-5-5)

** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) **

4 Snatch Grip Push Press + 1 Pause Overhead Squat @ 6.5/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE Muscle Snatch

-Rest as needed-

4 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch

-Rest as needed-

4 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause Overhead Squat @ 8/10 RPE Snatch

3 High Hang Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

Snatch (3-3-3-2-2)

3 Snatch @ 6/10 RPE Snatch

3 Snatch @ 6.5/10 RPE Snatch

3 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

** This day is meant to be focused on all of the technical issues you’ve been wanting to work on. Don’t worry about the loading. Worry about consistent technique, speed and snappiness.**