Workout of the Day
STRENGTH (A)
4 Sets
2 Dip Snatches
4-6 Sets
1 Hang Snatch
Notes
Dip Snatch: Primary purpose is to train the leg drive of the extension. It’s also helpful to practice keeping the bar close in the second and third pulls and proper timing. Use light loads for these first 4 sets.
Hang Snatch: Practice keeping midfoot balance and getting back to the same “dip” position, not rushing the pull. Use moderate to heavier loads, as technique allows.
These are full/squat snatches. Athletes who struggle in the full receiving position can modify to:
4 sets: 1 Dip Power Snatch + 1 Overhead Squat @ 30×1 tempo
4-6 sets: 1 Hang Power Snatch + 1 OHS
STRENGTH (B)
4 Sets
6-8 ea Back Rack Reverse Lunges
12-15 ea Side Plank Raises
Notes
After 1-2 warm-up sets with the barbell, perform 4 supersets. Rest as needed between sides and exercises.
Perform all 6-8 reps of the lunge on one side before moving to the other.
The lunge loading can be progressive or sets across. Either way, aim for at least 2 sets at RPE 8+.
Programming Template: Week 4/8
Josh Bridges and Jay Crouch lifting heavy at CFSBK
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