4.1.2024 Weightlifting MODERATE WEEK 1/9 Workout
WARM UP + TECHNIQUE 10-15min
2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH
video: PRESSING SNATCH BALANCE
video: PRESS IN SNATCH
SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min
video: SLOW PULL SNATCH
POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min
FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 65-70%, rest btw sets 2min *bw 80% = 1RM front squat
PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min
video: PAUSE SNATCH DEADLIFT or SEGMENT SNATCH DEADLIFT
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