Workout:
A. Pause power snatch (below knee); build to a max
83
B. Snatch deadlift @31x1; 3-4x5; rest 2 min
123 x 4
143 x 4
153 x 4
158 x 3
158 x 3
C. Rear foot elevated split squats; 10-12x5; rest as needed bw legs
with DBs (weight is per hand)
12 x 20#
12 x 25
10 x 30
10 x 30
10 x 30
D. Single leg bench elevated hip extensions; 12-15x5/leg; rest as needed bw legs
83
B. Snatch deadlift @31x1; 3-4x5; rest 2 min
123 x 4
143 x 4
153 x 4
158 x 3
158 x 3
C. Rear foot elevated split squats; 10-12x5; rest as needed bw legs
with DBs (weight is per hand)
12 x 20#
12 x 25
10 x 30
10 x 30
10 x 30
D. Single leg bench elevated hip extensions; 12-15x5/leg; rest as needed bw legs
15 for all
Pause snatch was tough. I was happy with 83, 88 was not going to happen. I liked that I had to be really quick and explosive to get it, good practice. Snatch deadlift is such an uncomfortable movement for me. Just feels like a lot of tension the whole time. Each rep at 158 was really challenging. I love/hate the split squats: hard and take so long. But I know they are making me stronger. Still feel like my right leg is weaker and it gets really tight. Left leg feels great. Hip extensions were easy until the last set and then they were only hard on my right leg. Thanks!
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