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  • #23231
    ashley
    Guest

    Workout 1 (all sets are work sets, there maybe 2 or 3 warm up sets to get to the working weight)

    Safety Bar Squats 3 x 3

    Jim Schmitz Snatch Complex from blocks at knee height 6 sets
    – Power Snatch
    – Split snatch left leg forward
    – Split snatch right leg forward
    – Squat snatch

    Snatch grip pulls to nipple height setting on pull indicator 3 x 3

    Band assisted rack split jerks 3 x 3

    Workout 2 (all sets are work sets, there maybe 2 or 3 warm up sets to get to the working weight)

    Just playing around with a few combinations, not sure if I have the correct exercise sequence but it was a potent workout on the posterior chain, your thoughts would be invaluable.

    12 x 2 Squat Snatch

    6 x 4 Power Clean

    3 x 8 Deadlift

    First six sets of snatch are straight sets style, 2 reps each set, the next three sets are in a modified super set style (60 – 90 seconds between sets) with Power Cleans and the final three sets are modified tri set style (same rest as super sets) with all three movements, so would look like this:

    Squat Snatch 6 x 2

    Squat Snatch (3 x 2) s/s Power Clean (3 x 4)

    Squat Snatch (3 x 2) s/s Power Clean (3 x 4) s/s Deadlift 3 x 8

    #24077
    molonyjim
    Guest

    In workout 2 I just switched the deadlift from 3 sets x 8 reps to 8 sets x 3 reps with a 30 second rest period (I performed the deadlift independently at the end). I felt that this allowed me to go heavier, and i felt my technique wouldn’t suffer as much. Just a thought.

    Thanks Jim

    #24076
    ashley
    Guest

    Sounds like a great plan to me, you are correct about the reps and technique, a very good point for all trainees and trainers to remember, go well, ash

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