Here is my olympic lifting hypertrophy workout with a snatch grip focus. On this day I am targeting my Aerobic Power within the 6-9 rep range and a heart rate of 70-80%. I want to provide as much free information as possible for anyone looking to improve their athletic performance. Right now I am running a 3 week, 3 days per week strength cycle. Day 1 is Strength focus with variation of bench, squat, dead lift, and pull ups. Day 2 is functional fitness where I rotate between hydro revolution, battle ropes, tractor tire and sledgehammer, and body weight training. Day 3 is olympic and kettle bell lifting where I rotate between snatch variations, clean variations, and press variations. Each workout I have a specific goal, with a specific set and rep range, and heart rate. Today is the olympic lifting hypertrophy workout with a snatch grip focus so I discuss the details of it. I also discuss in how to track heart rate, calories burned withing a workout, your total daily energy expenditure, and metabolic equivalents. I discuss how those aspects intertwine with each other and how many calories are actually burned within a workout. Check out my other videos to see more in depth information on what was discussed.
Today's Workout:
Power Snatch: 6-9 reps x 1 set
90 90 internal and external rotations at the hip: 20 internal, 20 external
Snatch squat: 6-9 reps x 1 set
Y scapular retraction: 10 reps x 1 set
Isometric hip flexor hold: 3 explosive leg cycles and 8 second hold x 3 reps x 1 set each leg
Balance snatch: 6-9 reps x 1 set
T scapular retraction: 10 reps x 1 set
Hang Snatch: 6-9 reps x 1 set
W scapular retraction: 10 reps x 1 set
Single Arm Dumbbell Snatch x 6-9 reps x 1 set each arm
L scapular retraction x 10 reps x 1 set
Single Arm Kettle Bell Swing: 6 reps x 1 set each arm
Pike Sit Up x 20 reps x 1 set
Turkish Get Up x 10 reps total (5 each arm) 1 set
Reverse Hyper Extension: x 20 x 1 set
Thrusters: x 6-9 reps x 1 set
Fat Grip Holds: 1 set x 40 seconds
Fat Grip Reverse Holds: 1 set x 40 seconds
Plate Toss: 20 reps x 1 set
- 2011 Activity Compendium for activity:
sites.google.com/site/compend...
- Metabolic equivalent equation: METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute. Multiply the calories burned per minute by the length of your workout.
- Polar H10 heart rate monitor:
www.polar.com/ca-en/products/...
- Total Daily Energy Expenditure Calculator :
tdeecalculator.net/
- Heart Rate Calories Burned Calculator:
www.calculatorpro.com/calcula...
Joe Germaine of Multi-Sport Mindset Creates athletes through speed, strength, coordination, mobility, and sport specific skills, drills, and games. We provide you with all the fundamental movements that combine to form the complex skills of sport. Our drills will help you execute in games.
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