Warmup
- Standard SwoleFIT Warmup
- Targeted Snatch Warmup
- Focus especially on shoulder mobility and hip mobility
Dynamic
- EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM
- Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
- Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement
Volume- (rest 60-90 seconds b/t sets)
- [Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- [Superset 2- Legs/Traps] 4 sets, 8-12 reps
- [Superset 3- Shoulders/Traps] 4 sets, 8-12 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- TTB or Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends (20 each side)
Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.
Here’s my 6 week progress pics (#DATINSTAGRAM). I’ve gone from 205 lbs to 197 lbs, but have maintained/added some muscle mass on my traps, chest, upper back, and arms. I’ll do a more comprehensive progress article in a few weeks.
(Spring Break 2k13)
(6 weeks in)
It’s been pretty crazy so far to see the actual physical results I along with my friends have been getting from this program.
Motivation
- CJ Fletcher’s nickname is the “strongest man you’ve never heard of.” He’s also batshit insane (in a good way), and this video should help you pull your head out of your ass and train like there’s no tomorrow:
As a corollary, I do believe there is such a thing as overtraining, which is why I’ve gone to such great lengths to devise this whole workout template. Regardless, this video still revs you up.
SwoleFIT 
Feeling very very unswole today
Power Snatch @ 115
[Superset 1- Legs/Shoulders]
Back Squat @225
Seated Dumbbell Military Press @ 45
[Superset 2- Legs/Traps] 3 sets, 8-12 reps
Barbell Lunges (this is the most painful) @ 95
Shrug-bar @225
[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
Side Lateral Raises @20
HPC @ 115
[Superset 4- Abs] 3 sets, 8-12 reps (ran out of time)
Weighted Sit-Ups (put plate behind your head) NO
TTB or Lying Leg Raise 3 x 10
Barbell Ab Rollers got in a whole five and moved on
Dumbbell Side Bends (20 each side) NO
Welp not all days can be swole days. The tanktop’s on its way though; that should help in the future should you ever feel unswole again.
Take it easy on me, first time ever snatching (looked at a ton of technique videos before I tried it though)
Power Snatch @ 95
[Superset 1- Legs/Shoulders]
Back Squat @215
Seated Dumbbell Military Press @ 50
[Superset 2- Legs/Traps] 3 sets, 8-12 reps
Barbell Lunges (this is the most painful) @ 175
Shrug-bar @180
[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
Side Lateral Raises @ 25
Upright row @ 105
[Superset 4- Abs] 3 sets, 8-12 reps
Weighted Sit-Ups @ 30 3×12
TTB or Lying Leg Raise 3 x 12
Barbell Ab Rollers 3×8
Dumbbell Side Bends 20 each side at 30 lbs
Haha nothing to be ashamed of- I opted for 95 lbs as well for snatch, more working on explosion than anything else today
Squats- 185 (opted for front squat due to some lower back pain)
Dbell mil press- 65s
Lunges- 115 (I like to do lower weight and focus on form for these volume days)
Shrugs- 225
Lat raise- 30 lbs
Front raise- 95 lbs
Ab circuit- 10 lbs behind head for sit-ups, 70 lbs for dbell side bends
Any girl in the world would be jealous of my beautiful snatch.
[Superset 1- Legs/Shoulders]
Back Squat @235
Seated Dumbbell Military Press @ 70
[Superset 2- Legs/Traps] 3 sets, 8-12 reps
Barbell Lunges @ 70
Shrug-bar @225
[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
Side Lateral Raises @ 25
Upright row @ 105
[Superset 4- Abs] 3 sets, 8-12 reps
Weighted Sit-Ups @ 30 3×12
TTB or Lying Leg Raise 3 x 12
Barbell Ab Rollers 3×8
Dumbbell Side Bends 20 each side at 50 lbs
Power Snatch @ 115
[Superset 1- Legs/Shoulders]
Back Squat @235, 3 sets of 10 reps
Standing Dumbbell Military Press @ 50, 3 sets of 10 reps
[Superset 2- Legs/Traps] 3 sets, 8-12 reps
Barbell Lunges (this is the most painful) @ 145, 8 reps each side
Shrugs @ 145, just used the same bar, 12 repsx3 sets
[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
Side Lateral Raises @20
HPC @ 115
[Superset 4- Abs] 3 sets, 8-12 reps (ran out of time)
Weighted Sit-Ups (put plate behind your head) -25#, 3×8
TTB or Lying Leg Raise 3 x 10
Barbell Ab Rollers 3 x 10
Dumbbell Side Bends (20 each side) – 20#, 3 sets
Snatch@135
Bsquat@155,185,205
Seated mil press@55,65,75
BBlunges@95 (slow)
Shrugs@185,225,185
Leg raises
Devil wheels
Seated Russian twist w/45lb plate
side lat @25,30,25
up row@65
Also, welcome to the SwoleFIT brotherhood man, appreciate you posting your weights!
Nice mods, I may change up the oblique movement to seated Russian twists next go round. Also what are devil wheels?