Session P4 W1

Warm up

• Dynamic Stretching
• Burgener Barbell Warm up
• 5 sets of 10 reps of empty bar Romanian Dead Lifts

Strength

Perform 5 sets of 2 repetitions of Overhead Squats. Start with an empty bar and add weight until failure in your form (a technical max). Stop once your form breaks down! (exaggerated bending in the mid or lower back, inability to go all the way to the bottom of the movement, etc). Record the heaviest 5 sets you lifted today (with good form).

Power

In 15 minutes, find today's 1 rep max of either a squat (full) Snatch (or an Alternating Dumbell Snatch if you are feeling uneasy about your snatch form).

Workout

Load a bar with 50% of the highest weight you lifted in the previous Power portion. Perform 1 snatch and 2 overhead squats every minute on the minute (EMOM) for 10 minutes. Add weight after each successful lift. Drop down to the previous weight if your lift is unsuccessful and then stay at that weight for the remainder of the 10 minutes.

Notes