Tag Archives: snatch

Saturday – Pull

  • Power Clean
    • 140 lbs, 3 sets x 3 reps
  • Hang Power Snatch (w/ straps)
    • 80 lbs, 3 sets x 3 reps
  • RDL (w/o belt, w/ straps)
    • 280 lbs, 3 sets x 5 reps
  • Wide Grip Hammer Chin-ups (bodyweight = 172 lbs)
    • 45 lbs x 5 reps
    • 35 lbs x 5 reps
    • 25 lbs x 5 reps
  • Upright Row
    • 105 lbs, 3 sets x 3 reps
  • Reverse Barbell Curl 60 lbs, 3 sets x 5 reps
  • Rack Deadlift (w/o belt, w/ straps)
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
    • 365 lbs x 1 rep
  • Snatch
    • 125 lbs, 3 sets x 1 rep
    • 125 lbs x 2 Fails

Wednesday – Pull

  • Clean
    • 185 lbs, 3 sets x 1 rep
    • 195 lbs, 3 sets x 1 rep
    • 205 lbs x 1 rep
  • Snatch
    • 105 lbs x 3 reps
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps

Comments:

I wanted to do some weighted pull-ups and deadlift but I am feeling the fatigue. My shoulders are also extremely sore. My entire delts feel pulverized to the point that I didn’t want to bench press last push day. The Olympic lifts are definitely placing a great deal of stress on the shoulders compared to the typical powerlifting and bodybuilding exercises I am used to.

Sunday – Weightlifting

  • Snatch
    • 135 lbs, 3 sets x 1 rep
  • Snatch Deadlift
    • 235 lbs x 1 rep
  • Clean and Press
    • 155 lbs x 1 rep
  • Clean
    • 205 lbs, 3 sets x 1 rep
  • Clean and Jerk
    • 185 lbs x 1 rep
  • Clean Deadlift (w/o straps)
    • 285 lbs x 1 rep
    • 305 lbs x 1 rep*

Comments:

* I started to lose my grip at the top of the lift. It is a challenge using a double overhand grip without straps. Otherwise it is a relief using light weight in the deadlift once again.

My conventional deadlift without using a belt reached a plateau around 410 lbs so felt it advantages to incorporate other styles of the deadlift to recruit more muscle fibers.