Session 1

Strong 4 The Open Week 6 Session 1

Session Notes:

Front squat max to start today. Stay tight in the trunk and core, don’t fold under the load.

Previous Lesson

1

Front Squat

Warm ups : 50%< 2-3 sets

Rest : 120-360s

60 %
x 2 reps
70 %
x 2 reps
80 %
x 2 reps
90 %
x 1 reps
100 %
x 1 reps
1 %
x MAX reps

2

Snatch

Warm ups : 50%< 2-3 sets

Rest : 90-120s

60 %
x 3 reps
70 %
x 2 reps
80 %
x 2 reps
90 %
x 2 reps
90 %
x 2 reps
90 %
x 2 reps

3

Snatch High Pull

Warm ups : 50%< 2-3 sets

Rest : 90-120s

105 %
x 3 reps
110 %
x 3 reps
115 %
x 3 reps
115 %
x 3 reps

4

Snatch Push Press

Warm ups : 50%< 2-3 sets

Rest : 60-90s

RPE 8
x 5x5 reps