1a. Snatch Grip Deadlift
3 Warm Up Sets
3×3 @ 100% Snatch
1b. Barbell Row
3 Warm Up Sets
3×5 @ AHAP with perfect form
15-12-9-6-3 DB Snatch
3-6-9-12-15 Walking Lunges (45/25)
Today we’ll learn two new strength movements – Snatch Grip Deadlift, and Barbell Rows. The Snatch Grip Deadlift is done by setting your hands and feet exactly where they would be for a Snatch. You’ll then pull the barbell in the same way you’d pull for a Snatch until you reach your hip, then slowly lower to the floor. Treat this movement more like the first two pulls of a Snatch versus how you’d treat a standard Deadlift.
Setup for the Barbell Row (also known at the Pendlay Row) is with the feet under the hips, and the hands on the barbell about where they’d be for a Clean, maybe slightly wider. Set up with your back flat and parallel to the ground. Without using momentum, pull through the elbows until the barbell touches the lower chest, then lower to the ground.
Since these are both new movements, keep the weight light the first few sets before moving up. If you’re feeling comfortable, try to hit around 100% of your Snatch for the Snatch DL. For the Barbell Row, continue to add weight until you find a heavy set of 3 with perfect form. You’ll know your form is breaking down when either your lower back loses its arch, or you have to use momentum to row the barbell to the chest.
Timing for these movements is new as well – we’ll be doing these simultaneously. Complete a set of 3 SGDL, rest around 30 seconds, then complete your Barbell Rows. Rest about 90 seconds, then go back to the SGDL.
For the conditioning, we’ll alternate hands each time for the Dumbbell Snatches. For the Walking Lunges, choose a weight you can hold overhead the entire workout. If you need to scale to holding the plate to your chest, then do it, but try to choose the proper weight so you don’t have to.