Tag Archives: Snatch Deadlift

Saturday – Pull Workout

  • Barbell Cheat Row
    • 375 lbs x 7 reps (w/ straps)
  • Rack Pull (w/o belt, w/ straps)
    • 385 lbs x 7 reps (2nd pin, below knee)
    • 455 lbs x 7 reps (3rd pin, from knee)
  • Barbell Shrug (w/o belt, w/straps)
    • 455 lbs x 20 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 245 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Bent Over Lateral Raise
    • 30 lbs x 20 reps
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 190 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 50 lbs x 12 reps
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps

Tuesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 375 lbs x 3 reps
  • Barbell Row
    • 205 lbs x 12 reps (w/o straps)
    • 295 lbs x 12 reps (w/ straps)
  • Deadlift Lockout (w/o belt, w/straps)
    • 485 lbs x 1 rep
    • 540 lbs x 1 rep
  • Snatch Deadlift (w/o belt)
    • 240 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 25 lbs x 7 reps
    • 40 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 15 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 60 lbs x 7 reps
    • 70 lbs x 5 reps
  • Dumbbell Concentration Curl
    • 60 lbs x 7 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 60 lbs x 12 reps
  • Barbell Wrist Curl
    • 140 lbs x 12 reps

Sunday – Pull

  • RDL (w/o belt, w/ straps)
    • 275 lbs x 3 reps (2 second pause below knee)
    • 325 lbs x 3 reps (1 second pause below knee)
    • 370 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 290 lbs x 12 reps
  • Deadlift Lockout (w/o belt, w/o straps)
    • 485 lbs x 1 rep
    • 535 lbs x 1 rep
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
  • Snatch Deadlift (w/o belt)
    • 235 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 12 reps
  • Dumbbell Shrugs (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 30 lbs x 12 reps
    • 35 lbs x 7 reps
  • Dumbbell Concentration Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
    • 50 lbs x 7 reps
    • 60 lbs x 5 reps
    • 70 lbs x 3 reps
  • Reverse Barbell Curl
    • 55 lbs x 12 reps
  • Barbell Wrist Curl
    • 135 lbs x 12 reps

Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 365 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 285 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 230 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 167 lbs)
    • 70 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 50 lbs x 7 reps
  • Seated Dumbbell Curl
    • 25 lbs x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs x 7 reps
  • Reverse Barbell Curl
    • 50 lbs x 12 reps
  • Barbell Wrist Curl
    • 125 lbs x 12 reps

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 360 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 280 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 225 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 55 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 5 reps
    • 60 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Curl
    • 25 lbs, 3 sets x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs, 2 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps
  • Barbell Wrist Curl
    • 115 lbs x 12 reps

Comments:

I am doing a great deal of biceps work as I am still recovering from a shoulder injury. I hope to incorporate power cleans into the routine but certain movements such as the lat pull-up and barbell pullovers are out of the question. I also didn’t experience any muscle soreness from this workout and know the biceps to be a small muscle group that easily recovers.

Monday – Pull

Comments:

* I can only pull this kind of weight to my knee. If I drop the barbell below the knee my back tends to round. If I manage to keep the weight at the knee or just above it I have no problems changing direction at the bottom of the lift.