Session 1

Strong 4 The Open Week 4 Session 1

Session Notes:

Overhead squats keep it tight, controlling the weight with the legs. Nice, fast reps on the back squats build speed and power.

Previous Lesson

1

Snatch Grip Overhead Squat

Warm ups : 50%< 2-3 sets

Rest : 90-120s

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

2

Hang Snatch Above & Below

Warm ups : 50%< 2-3 sets

Rest : 90-120s

60 %
x 3 reps
70 %
x 3 reps
80 %
x 2 reps
85 %
x 2 reps
85 %
x 2 reps

3

Snatch Dead Pull

Warm ups : 50%< 2-3 sets

Rest : 90-120s

110 %
x 3 reps
110 %
x 3 reps
110 %
x 3 reps
110 %
x 3 reps

4

Back Squat

Warm ups : 50%< 2-3 sets

Rest : 120-360s

70 %
x 2 reps
80 %
x 2 reps
80 %
x 2 reps
80 %
x 2 reps
80 %
x 2 reps