Friday, April 20, 2012

Initial Progression: Week 1, Day 5

Source: Rob Macklem's Flicker


Snatch Deadlift from Blocks Above Knee

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch From Blocks Above Knee

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull from Block Above Knee

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

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

Hyperextensions with Bar on Back

3 Sets of 4 Reps


Snatch Grip Deadlift from Blocks Above Knee Demo


Power Snatch from Blocks Above Knee Demo


Clean Grip Snatch Demo


Snatch Pull from Blocks Above Knee Demo

1 comment:

  1. day 5
    clearly an upper body workout. torso and shoulders mostly
    felt deceivingly light again. i wonder if its me, ie I am overly strong on the shoulders and not enough on the core?
    not sure but will start throwing 5-10 lbs more on each to see how it goes.
    it was a lot of setting up today and little lifting. the clean grip snatch were interesting and more challenging than i thought. i always ended up pushing the weight up w my arms despite the light weight.

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