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
  • Back Squat
  • Seated Dumbbell Military Press

• [Superset 2- Legs/Traps]  4 sets, 8-12 reps
  • Barbell Lunges
  • Shrugs

• [Superset 3- Shoulders/Traps]  4 sets, 8-12 reps
  • Side Lateral Raises
  • Upright Rows

• [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.