HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every 90 seconds, for 4:30 (3 sets):

Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):

Snatch Grip BTN Power Jerk + 1 Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

snatch sots press

snatch push press + OHS

Weightlifting

B.

Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Set 1 = 2 reps @ 70%

*Set 2 = 1 rep @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%

*Set 7 = 1 rep @ 98%+

*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

Snatch

Strength

C.

In 15 minutes, establish a 7 Rep Max Back Squat

Then, at the 17 minute mark begin…

Every 3:30, for 7 minutes (2 sets):

Back Squat x 7 reps @ 90-93% of 7-RM

Back Squat

Accessory

D.

Two sets of:

Prone Bench Row x 10 reps

Glute Ham Raise x 6-8 reps

Rest 30 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.