Today is basic, warm up with the bar and get on to your skill transfer. Once you are ready, time to hit the heavy day like a Spartan kick to the chest. We have back squats, snatches, pulls and presses. And just in case you have some extra time and wanted to condition, I programmed some extra credit. I knocked this one out this AM, and while it doesnt look that difficult the dips and push ups smoked me. I found myself going slow on the ball slams to give the triceps a break.
Have fun and remember sometimes the mind has to lead the body.
Reverse Shrugs on Dip Bars – 10 reps
Empty Bar Hang PS – 10 reps
Empty Bar Overhead Squat - 10 reps
Empty Bar Snatch Grip PP – 10 reps
Full Glute Ham Raises – 10 reps
This warm up is all about prepping for heavy day. Move through the warm up at a good pace focusing on your movement while getting you body warm and ready to bang heavy.
- 2-3 x
Snatch Warm Up 1
Since we are snatching and doing snatch pulls, the skill transfer will focus on the snatch.
PA 1 - HEAVY
Back Squat 4x4
Snatch 4, 4, 4
Snatch Pull 3 (+10 lbs to last snatch) 3x3 (+20 lbs to last snatch)
Push Press 3x5
Use the same weight from last Thursday for Squats. But if you got all your reps & it was easy, you can add 2.5 lbs.
If you did not get all your reps on these movements last week, cut the weight to get all 4 reps.
PA 2 - HEAVY
Back Squat 4 @ 70%, 4x4 @ 80%
Full Snatch 4 @ 75%, 2x4 @ 85%
Snatch Pull 3 @ 95%, 3x3 @ 105%
Push Press 3x5 @ 85%
Today is a heavy day and at this point, the bar will just feel heavy regardless of the weight that is on it. Warm up and take some lighter sets to get your body ready for the training. I think you will surprise yourself today and be strong regardless of how you feel. Sometimes the mind has to dictate to the body what it wants done. But if you start tanking reps, cut the weight to make your reps. And as always count your misses in the volume of each day.
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips (bar or ring)
50 lbs Ball Slams
True Push Ups