Strength 1
Hang squat snatch + overhead squat
Heavy double
Strength 2
Behind the neck push press
5 x 5
Super set
1-DB Arm row
3 x 10/arm
*Wrapping up the week with our double strength day. Today has a snatch focus, particularly on overhead strength and stability. After the week we’ve had going overhead, the plan for today is mostly about technique. Isn’t that always the case, though? Sure. And when you see ‘Heavy X’ listed or 2-2-2-1-1, there’s the temptation to forego form and YOLO those last sets. Dial it back, especially since many of you still struggle getting into the squat for a snatch, from the ground or the hang. Don’t be embarrassed if you stay at the same weight for all of Strength 1, or just use the empty barbell. Weight on the bar is impressive, but good form is sexy AF. That’ll definitely blow my skirt up.. if, yknow.. I wore skirts.
Speaking of weight on the bar, we’ll be staying at the same weight for the push press as single arm rows. Rows you can go heavier on, but the BTN push press is a newer movement for many, used for some as an overhead squat or snatch warm up, so keep the weight moderate/light. Key thing to focus on with these is bar path (challenging to do when you can’t see the bar) and midline stability. The latter will get in some work with Strength 1, but you’ll get a double dose of core work today.