Session 1

Strong 4 The Open Week 8 Session 1

Session Notes:

Heavy triples on the overhead squat. Keep it consistent for the snatch, ready for the max out.

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 3 reps
90 %
x 3 reps
90 %
x 3 reps
90 %
x 3 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