*The chosen snatch/ clean and overhead variations should be something that will best improve your overall execution of the lift (snatch & clean), or strengthen a particular weakness. Email me for help here. All of the accessory work is outlined through the link. Keep accessory work to (3) working sets for any given exercise. Always leave 2-3 “reps in the tank”.
Day 1
A: Snatch Variation Triples, 8-10 Working Sets
B: Incline Bench Press- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.
C: Lower Body, Knee Dominant Strength 3x5
D: Upper Body Pull Accessory Work
Day 2
A: Overhead Strength 5’s, for a total of 5 Working Sets
B: Single Arm DB Row- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.
C: Lower Body, Hip Dominant Strength 3x10
D: Upper Body Push Accessory Work
Day 3
A: Clean Variation Triples, 8-10 Working Sets
B: Bench Press- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.
C: Lower Body Knee Dominant Strength 2x12-15
D: Core & Arm Accessory Work