Tag Archives: Power Snatch

Friday – Shoulders & Arms

  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps
    • 130 lbs, 5 sets x 3 reps*
  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 80 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Comments:

* Failed on 3rd rep of the very first set.

Monday – Full Body Workout

  • Bench Press
    • 135 lbs x 7 reps (touch-n-go)
    • 155 lbs x 7 reps (touch-n-go)
    • 185 lbs x 7 reps (touch-n-go)
    • 205 lbs x 7 reps (touch-n-go)
    • 235 lbs x 4 reps (touch-n-go)
    • 210 lbs x 5 reps (paused)
  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 125 lbs, 5 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 295 lbs x 1 rep
    • 315 lbs x Failed*
  • Conventional Deadlift (w/o straps)
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
    • 335 lbs x 1 rep
    • 345 lbs x 1 rep

Comments:

* My grip broke. I haven’t done a clean deadlift in awhile and will have to bring my grip strength back up to par with my deadlift strength.

Wednesday – Upper Body Workout

  • Power Snatch (w/o straps)
    • 95 lbs, 7 sets x 3 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 2 reps*
  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Seated Dumbbell Curl
    • 30 lbs, 5 sets x 12 reps

Comments:

* I felt my shoulder pull out of joint lowering the weight on the second rep and quit immediately. This is an old injury from a year ago that has taken so long to heal. However, this is still the heaviest I have ever lifted in the power jerk and am confident I could have gone heavier but didn’t want to risk hurting my shoulder.

Wednesday – Full Body Workout

Legs

Chest & Back

  • Superset: Chin-up & Dips*
    • BW = 193 lbs, 5 sets x 7 reps

Arms

  • Superset: Bent-arm Pullover & Barbell Curl
    • 75 lbs, 5 sets x  7 reps
  • Incline Dumbbell Curl**
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 3 reps
  • Barbell Overhead Triceps Extension
    • 75 lbs, 3 sets x 7 reps

Comments:

* When performing these two exercises as a superset my muscles quickly become fatigued and I have to do partial reps on the last few sets in order to finish. When performing these exercises individually I can easily add additional weight in excess of 25 lbs for the same amount of reps.

** The lactic acid burn I feel in the incline dumbbell curl when doing higher reps is phenomenal. Even after completing a set it takes several seconds for the pain in my biceps to subside.