08/02/16 Barbell

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Snatch presses

2 rounds of: 5 Overhead squats, 5 snatch deadlifts

Main Session

Snatch (no foot) – 2 reps x 4 sets, 1 reps x 3 sets

Snatch Deadlift (3 second pause at knee) – 3 reps x 4 sets

Paused Front Squat – 3 reps x 4 sets

Seated Shoulder Press – 5 reps x 5 sets


When there are 2 rep x set prescriptions for an exercise, the first one has the same weight across the sets, the second one can have ascending weights depending on how the well the exercise is done.

For example:

Snatch (no foot) – 60kg/2 reps x 4 sets, then 65kg/1, 70kg/1 and 75kg/1.

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