Behind the Neck Push Jerk with Snatch Grip
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max
Snatch Pull
1 Set of 5 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max
Power Snatch + Overhead Squat
1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max
3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max
Back Squat
1 Set of 5 Reps @ 60% 1 Rep Max
1 Set of 5 Reps @ 70% 1 Rep Max
5 Sets of 3 Reps @ 80% 1 Rep Max
Snatch Pull Demo
Thanks Sean! This is a BIG contribution to the daily fitness blog/website posts. Straight-forward coaching on getting strong, from THE source.
ReplyDeleteThank you for the kind words
ReplyDeleteHow long of a rest interval should be used between sets?
ReplyDeleteDay 1
ReplyDeleteStarted this progression today. Great set of exercises!
the powersnatch + overhead squat combo was awesome. Overall it felt like the right level of intensity for a beginner level power lifting.
My stats:
max snatch: 150
max squat: 315
max clean and jerk: 225
will report back on each workout to track progress. My hope is to finish and then pay a visit to mr Waxman for further advice.
thank you much again for posting this.