Routines

Overhead Express

Snatch-led overhead power. Heavyish around-the-worlds and halos prime and open the shoulders — a continuation of the swing-in, moved up the body — then the snatch fires hip drive and overhead lockout as one piece. Full-on power: low reps, full recovery, no grind.

powersingle bell setupOverhead / circular

The exercise sequence

  1. 1
    Alternating One-Arm SwingSwing-in

    feel the bell — as long as it feels good

  2. 2
    Around the WorldPrimer5 each direction

    loose — find the groove

  3. 3
    HaloPrimer5 each direction

    smooth — open the shoulders

  4. 4
    SnatchWorkhorse3 each side

    snap through, lock out tall

  5. 5
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

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