SATURDAY WEIGHTLIFTING
BLK LBL Fitness Club – WEIGHTLIFTING
Strength Movement Prep
3 Sets:
5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB Single Arm Step Ups Right Arm + 3 DB Single Arm Step Ups left arm
5 Heel Elevated Snatch Pressing Snatch Balance + 3 Tall Snatches (2″,4″,full squat) + 3 Heaving Snatch Balance (use empty barbell)
*The 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.
Weightlifting
Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch
Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo Muscle Snatch (Slow to mid thigh and then explode) + Snatch Drop: 5-5-5-5-5
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
**You will need one barbell for the SN PP + OHS Complex and one barbell for the Muscle Snatch + Snatch Drop
Snatch (3-2-1-3-2-1)
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
3 Snatch @ 7/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 8/10 RPE Snatch