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Workout Of The Day
WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch and lifting prep (hips, squat, thoracic, overhead)
Empty barbell warm-up/tech: Overhead squats, Power Snatch, Squat snatch
1 POWER SNATCH, 2 SQUAT SNATCH
5 mins to warm-up, then every 2:30 x 6 sets: (20 mins)
1 power snatch + 2 squat snatch
Sets 1-3: 70% (of 1RM Snatch)
Sets 4-6: 75%
You may drop and re-set between each lift
Athletes newer to Olympic lifting, modify to: 1 power snatch + 2 Hang squat snatch
FRONT SQUAT X 5
Every 3:30 min x 4 sets: (14 mins)
5 Front squats
Set 1: 65% of 1RM Front squat
Set 2: 70%
Set 3: 75%
Set 4: 80%
If you haven’t been following the % based front squat work weekly, start at a moderate set of 5 and build as needed by feel to a heavy but not quite 5RM.
3 rounds for quality:
5 Single arm KB Clean (right arm)
5 Step back lunge steps (KB in front rack, step back with right knee to ground)
5 Single arm KB Snatch (right arm)
5 Single arm KB thrusters (right arm)
– Rest ~ 30s –
Repeat all 20 reps on the Left arm
– Rest ~60-90s between rounds
Pick a weight where you can complete all 20 reps/side unbroken.
3 rounds: rest as needed
10/side Staggered stance KB Romanian Deadlifts (2 x Heavy KB’s)
8-10 Cuban rotations @3,0,1,1 (weighted dowel + small plates to load)
15-20 Banded face pulls (red band)
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