April 6, 2015 – Competition

Workout of the Day *OFF-SEASON PROGRAM* A. Five sets of: Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Six sets of: Power Snatch from Mid-Thigh x 6 reps (these should be fast and continuous, like this demo) Rest as needed, work up as heavy as you can, but stay focused on barbell speed. C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ [...]