Strength Day
Squat Snatch
Work up to a 1 Rep Max
OR
5 x 3
OR
Choose a dumbbell option!
General Warm Up
Start with 3-5min of Cardio of choice, then hit the Joint Rotation Warm Up. Then…
2 ROUNDS
5-10 PVC Pass Throughs
:20-:30 Front Rack Stretch on Each Arm
Then…
3 ROUNDS
5 Power Jumps or High Box Jumps
3 Wall Walks or Inchworms
Specific Warm Up
Barbell Snatchers: Perform the Barbell Sntach Warm Up
Dumbbell Sntachers: Warm your way up through the dumbbells with the following complex on each arm with a single dumbbell... 5 Deadlifts + 5 Hang Power Cleans + 5 Dumbbell Snatch
Workout of the Day
Barbell
Dumbbell Option #1
4-5 Rounds
5 Single Arm Dumbbell Overhead Squats - R
10 Single Arm Dumbbell Power Snatches - R
*Rest 2:00-3:00*
Dumbbell Option #2
4-5 Rounds
5 Single Arm Dumbbell Squat Cleans- R
5 Single Arm Dumbbell Push Press - R
*Rest 2:00-3:00*
Workout Notes
This is a tricky one! Let me start with this: if you don’t know what “1 Rep Max Squat Snatch” means, then you should not be doing it! For those of you who are consistent Oly folks, you can feel free to work up to a max/heavy single snatch for the day. This is a great test! If you aren’t feeling the pressure of a heavy single, go for the 5 x 3!
Another barbell option would be to go for a POWER Snatch instead of the Squat snatch. That means that you would skip the squat and just bring the bar from the ground to overhead in one motion.
If the barbell snatch is not your jam, go for one of the dumbbell options! They will have a great mix of strength training, balance, and coordination!
Optional Accessory Work
No real work here, but if you can, treat your body right with some easy, steady state cardio for 10-20min!
Cool Down
1-2min of PVC T-Spine Stretch
1-2min Couch Stretch or Samson Stretch - Each Leg
1-2min Pigeon/Figure 4 - Each Leg
1-2min Child’s Pose
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