Here’s the innaugural post for Deep Barbell. Same template and planning as Deep Performance with more volume and lifting focus as we don’t have to worry about conditioning on the lifting side 🙂
Nor do we want to.
A) Snatch: (%/reps*sets): 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1*3 sets, rest 90 sec- 2 min between sets
B) Snatch High Pull to sternum height: 90-100/3*3 sets, rest 60 sec between sets
A) Heaving Snatch Balance + OHS: 80-90/3+3 *max based off snatch max, on snatch balance, dip, drive, and drop and be sure to move your feet, Rest 90 sec
B) GHD Hip Extensions Weighted: 3×10 with barbell on back, rest 90 sec between
C) Strict Toes To Bar: 3 sets of 8 *use knees to elbows if not possible