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8/28/2017-Barbell of the Day

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Week 1:
3 Sets*

5 Muscle Snatch
5 Tall Snatch
5 Overhead Squats
5 Snatch Push Press
5 Snatch Balance

  • Drop One rep each set.
  1. Snatch- Every 2 Minutes- 1 @81%x15
  2. 2- Sec Pause Back Squat– 4-6 Reps @ Read Below; 3 Down Sets
  3. 2″ Deficit Snatch Deadlift + Shrug- 4-6 Reps @ Read Below; 3 Down Sets

*Snatch work should be pretty and technical. 80% should allow crisp reps, if you are having an off day adjust accordingly. 

If last week you hit:

6 Reps- Move up 2KG
5  Reps- Move up 1KG
4 Reps- Move up .5KG

For strength pieces, the goal is STILL to hit 6 if possible but keep them clean and technical and leave a rep in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set.