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Power-Snatch-Techniques

Warmup:

  • Foam Roll
  • Abduction Bands
  • Dynamic Stretching
  • Animal Flow/Yoga Flow

Primary Lift: Deadlifts (Traditional Stance)

  • 135 lbs x 5
  • 185 lbs x 5
  • 225 lbs x 5
  • 275 lbs x 3
  • 325 lbs x 3
  • 365 lbs x 3
  • 385 lbs x 2
  • 315 lbs x 3
  • 315 lbs x 3
  • 315 lbs x 3

Lift Group 1: Power Snatch + Farmers Walksnatch

  • 95 lbs x 10 + 225 lbs x 40 feet
  • 95 lbs x 10 + 225 lbs x 40 feet
  • 95 lbs x 10 + 225 lbs x 40 feet
  • 95 lbs x 10 + 225 lbs x 40 feet
  • 95 lbs x 10 + 225 lbs x 40 feet

Lift Group 2: Front Pause Squats + Overhead Walking Lunge

  • 95 lbs x 12 + 45 lbs x 16 steps
  • 95 lbs x 12 + 45 lbs x 16 steps
  • 95 lbs x 12 + 45 lbs x 16 steps
  • 95 lbs x 12 + 45 lbs x 16 steps
  • 95 lbs x 12 + 45 lbs x 16 steps

Lift Group 3: Hip Thrusters + Leg Extensions

  • 185 lbs x 12 + 130 lbs x 12
  • 185 lbs x 12 + 130 lbs x 12
  • 185 lbs x 12 + 130 lbs x 12
  • 185 lbs x 12 + 130 lbs x 12

 

 

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