4 day- Help I can't Snatch or Jerk! (Overhead Stability)
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DELOAD WEEK, less than week 1's best set
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Day 1RepsSetsNotesWeek 1Week 2Week 3Week 4
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No contact SnatchEasy 3x4 sets
Straight up and down, elbows high
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Snatch + Pause (5s) OHS2+2 RM-10% x 2 sets
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Clean Pull Pause ATK4x4 sets90-100%
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Front Squat5RM-10% x 2 sets
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BB Bent Over Row8,8,6,6x1
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Weighted Plank30 sx4 sets
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Day 2Week 1Week 2Week 3Week 4
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Jerk w/ 5s eccentric dip + 5s pause in splitModerate 2x4 setsDO NOT COUNT THE SET IF YOU RECOVER BACK FOOT FIRST
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Clean Pause Above Knee 5s first rep3RM-10% x 2 sets
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Back Squat8RM
-10% x 1 sets, -20%/12 reps x 1 set
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SLRDL w/ 2 KB's6eax3
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Press from Split w/ KB's on Bands5x3
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Day 3Week 1Week 2Week 3Week 4
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Press from Snatcheasy 3x3
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Snatch3RM-10% x 2 sets
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Power Clean + Power Jerk 3+3x4 setsModerate-
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Split Squat8eax3 sets
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Seated BB OH Press5x4
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Split Stance Paloff Press8-10x3 sets
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Day 4Week 1Week 2Week 3Week 4
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Tall jerkeasy 3x3
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Clean and Jerk3+2 RM-10% x 2 sets
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Front Squat 5s pause first rep5RM
-10% x 4 sets no pause
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Pull Ups5x4
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