BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets:

5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 Dumbbell Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 Dumbbell Single Arm Squat Snatch Right Arm + 4 Dumbbell Single Arm Squat Snatch Left Arm + 3 Dumbbell Single Arm Step Ups Right Arm + 3 Dumbbell Single Arm Step Ups left arm

5 Heel Elevated Snatch Pressing 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.

Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Motion Snatch + Snatch Drop (5X2)

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

1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

-Rest as needed-

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

1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

-Rest as needed-

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

1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

-Rest as needed-

1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch

1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

-Rest as needed-

1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch

1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

**You will need TWO barbells. One barbell will be used for the SN PP + OHS Complex, and one EMPTY barbell will be used for the Slow Motion Snatch + Snatch Drop**

Off the Blocks Snatch (1X1)

2 OFF THE BLOCK Snatch @ 6/10 RPE Snatch

2 OFF THE BLOCK Snatch @ 6/10 RPE Snatch

1 OFF THE BLOCK Snatch @ 7/10 RPE Snatch

1 OFF THE BLOCK Snatch @ 7/10 RPE Snatch

1 OFF THE BLOCK Snatch @ 8/10 RPE Snatch

1 OFF THE BLOCK Snatch @ 8/10 RPE Snatch

*Set up blocks so that bar is above your knees.