Strength 1
Snatch grip deadlift + muscle snatch
Heavy 2
Strength 2
Overhead squat
Heavy 3
**A skill day followed by double strength day is pretty baller. Monday and Tuesday were a bit intense, then we put on the brakes a little and work on some gymnastics and now Olympic weightlifting weaknesses. Oh, I should say weaknesses for now! Because they’ll soon be in our wheelhouse the more time you spend working on them.
We’re going from the ground to overhead today – a bit of a theme this week. The muscle snatch is great for working on that hip extension and turnover. I’m sure you’re thinking you could put more weight on the bar with that deadlift – and you probably could! – but we’re starting off the complex with that movement to keep your form in check. Are you staying upright? Are you keeping your arm straight or pulling early? Are you using your legs to power the bar overhead? So much happening with such a *simple* movement.
And the overhead squat will give you confidence with weight overhead. Power snatch seems to be the preferred movement of the snatches, and it’s because of the fear of sorts of supporting weight overhead. It can definitely be daunting, the farther away from the body the bar is, and that’s why we’re using the second half of the class to build that strength and confidence.
Additional Learning
More in-depth look at the snatch grip deadlift