Strength
Back squats
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%
Workout
Buy in: 15 Single Arm Trusters, ea arm
21-15-9
DB Snatch 50/35 (each arm)
DB Front Squats
**Oh man, who doesn’t love dumbbells.. right?? They are always deceptively challenging no matter the weight, movement, or rep scheme. They are a good way to improve your grip strength as well as bring to light any weaknesses or imbalances you might have on one side versus the other. And that will be exposed right away with the single arm thrusters. Big thing here is to make sure you aren’t pressing too early. Warm up with some single arm front squats with the DB resting on your shoulder will help build muscle memory on what it feels like when the hips are fulling extended, which is when you should press the weight overhead. Follow that up with some presses, then put the two together to work on that timing. Boom!
You go immediately into snatches, again, utilizing that full hip extension before snapping the weight overhead. Think of punching something directly above you. You want that powerful finish! A couple things to note here is you can break up the reps however you want so long has you complete the number listed for EACH arm. And you can start from the ground, hang.. whatever your choosing. Front squats are completed with both dumbbells. Yaaaa moar skwaats!!