BBC Weightlifting - Snatch & squats Workout
A) Snatch singles
Build up to a snatch 1RM.
B) Back squat open set
Use 110% of front squat relative 1RM (90% of actual 1rm) and do as many back squats as possible. Then enter the result into Epley’s formula and count your new 1RM back squat.
If you don’t know what your 1RM or relative max is, then use a weight that you feel comfortable on hitting for around 3-8 reps. The closer you get to 10 reps, the less accurate Epley’s formula is so use heavy weights.
Epley’s formula:
(Weight x reps x 0,033333) + weight
= Relative 1RM
Ex.
The lifter does 6 back squats with 87,5kg. Using Epley’s formula we get following:
(87,5 x 6 x 0,033333) + 87,5
= 105kg
The new suggested 1 rep max is 105kg.
Go get some.
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!