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| Source: Rob Macklem's Flicker |
Snatch Deadlift (See Video Demo)
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
2 Sets of 1 Rep @ 90% of Snatch 1 Rep Max
Power Snatch
1 Set of 4 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max
Clean Grip Snatch (See Video Demo)
1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
1 Set of 3 Reps @ 80% of Snatch 1 Rep Max
3 Sets of 1 Rep @ 90% of Snatch 1 Rep Max
Snatch Pull (See Video Demo)
1 Set of 3 Reps @ 90% of Snatch 1 Rep Max
3 Sets of 2 Reps @ 100% of Snatch 1 Rep Max
Snatch Grip Press From Behind the Neck from the Squat (See Video Demo)
3 Sets of 3 Reps*
*Work up to weight where you can maintain proper form.
Front Squat
1 Set of 4 Reps @ 60% of 1 Rep Max
1 Set of 4 Reps @ 70% of 1 Rep Max
3 Sets of 3 Reps @ 80% of 1 Rep Max
Do I start at the top or the bottom? ie Do I start snatch deadlifts today or front squats?
ReplyDeleteThanks for the program!
Mitchell:
DeleteStart from the top down (i.e. snatch deadlifts). Glad you like the program.
I failed every attempt to clean grip snatch at 90%. Should I switch something up? Awesome program so far!
ReplyDeleteRonson, go down to a weight you know you can make and complete all the sets.
ReplyDelete