This is yesterday’s work, day 1 of week 2 of phase encouraging hypertrophy while focusing on olympic lift development and the reintroduction of sport specific work.
Increasing volume week to week in necessary, and while the workout below is “a lot”, it’s “a lot” for a reason. The use of the blocks in the snatch work allow the athlete to get more reps without undue fatigue, while also minimizing time needed to recuperate between sets and sections.
A) Technique Primer:
2 muscle snatches + 2 heaving snatch balance
*Start at lighter weight and consider going up in five or 10 pound incremenets to get more reps. When you get to moderately heavy weight for the complex, go to 1 muscle snatch + 1 heaving snatch balance.
This is skill work. Don’t be a in a rush to get heavier weights on the bar for the complex or to get to the first piece of snatch work.
B) Snatch from the blocks, above the knee
3 rounds of 3 reps @ 70%
3 rounds of 2 reps @ 75%
3 rounds of 2 reps @ 80%
Rest 3-4 minutes, then
3 singles at 85%, rest as needed between singles
C) Snatch pull from the low blocks, below the knee
5×3 at 90%
Use straps if you have them
D) Snatch deadlift
5×3 at 110%
*Use straps if you have them
15 -30 minute Zone 1 Assault bike, walk, or mobilize. The more rest the better. If you can go a half hour, and make it into more of a split session, that could be a good approach. Just stay warm, stay loose, and stay focused.
E) Back Squat
10RM, -5%, -10%
Do it to it. Aim for 5-10 pounds heavier than last week. After today we’ve got one more week of 10RMs.
F) Rope climb
Minute 1: AMRAP rope climb*
Minute 2: Rest
G1) Bulgarian Split Squat
3 sets: 12-15 reps each leg
*Use a barbell in the back rack position. Superset with Weighted GH hold
G2) Weighted Supine GH Hold
Max hold – use the same weight as last week but attempt longer holds