BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets

5 Double Dumbbell Sumo Deadlift + 5 Double Dumbbell Snatch + 10 Double Dumbbell Overhead Lunges (5/leg) + 50ft Double Dumbbell Overhead carry

5 Strict Press Behind Neck + 5 SLOW Close Grip Overhead 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. Youll need a separate barbell for the barbell complex

Snatch Grip Push Press + Pause Overhead Squat (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop

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

2 Muscle Snatch + 2 Heaving Snatch Balance @ 6.5/10 RPE Muscle Snatch

-Rest as needed-

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

2 Muscle Snatch + 2 Heaving Snatch Balance @ 7/10 RPE Muscle Snatch

-Rest as needed-

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

2 Muscle Snatch + 2 Heaving Snatch Balance @ 7.5/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Overhead Squat @ 8.5/10 RPE Snatch

2 Muscle Snatch + 2 Heaving Snatch Balance @ 8/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Overhead Squat @ 8.5/10 RPE Snatch

2 Muscle Snatch + 2 Heaving Snatch Balance @ 8.5/10 RPE Muscle Snatch

**You will need one barbell for the Snatch Push Press + Overhead Squat and one barbell for the Tall Snatch + Heaving Snatch Balance

Snatch (3-2-2-2-2-1)

3 Snatch @ 6.5/10 RPE Snatch

2 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

2 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 8/10 RPE Snatch