Power Program: Saturday 10.1.16
A1. DB snatch: 4×10 ea arm
A2. Single arm DB overhead lunges: 4×25′ same weight as A1
NOTE: Alternate from A1 immediately into A2 and then rest before switching arms.
B. Deadlift speed ladder: 3 sets, 10-8-6-4-2 reps ascending weight
NOTE: For this, you will start with a light/moderate weight on the bar. Perform 10 deadlifts with good position as fast as possible; add weight to the bar, perform 8 reps, repeating until you perform 2 reps at a “heavy” load for the day. Think about increasing from ~45% to ~75% of your max deadlift.