July 4th, 2016

*Note: The number closer to the percentage is ALWAYS the reps. I.e. 70%x6x4 is 70% x 6 reps x 4 sets

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)

A. Snatch High-Pull + Hang Snatch (below knee) + Snatch; 70% x (1+1+1) x 6

B. Halting Snatch Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 80%x3x4

C. Push Press; 70%x4x4 (of 1-RM Push Press)

D. Back Squat – 70%x6x4

4 sets of:
Close Grip Bench Press x 6-8 reps
Rest 30 seconds
2/1 Legless Rope Climbs
Rest 30 seconds
16 Front Racked Reverse Lunges 
Rest 2 minutes



  1. A. 130 – these felt a lot better than the snatches on Saturday. A lot more stable and quick under the bar. I’m getting a lot better at catching it in a full squat.
    B. 150
    C. 145
    D. 225
    BP: 135, 145×2, 155 8 reps
    Lunges: 20kg per arm



  2. A. At 130
    B. 150
    C. 155
    D. 240
    E. 165×8, 2, @ 135#
    Slowest day ever! No energy at all. Yesterday’s festivities caught up to me today. all snatch work was base off 185#



  3. Forgot to post on Monday…
    A. done at 83#
    B. done at 98#
    C. done at 110#
    D. done at 165#
    E. Used 105# for bench press, 35# kb for lunges and did regular rope climbs.



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