Week 1: Outlaw Barbell template for the Arnold

Do your best to follow the percentages. Program is based off from a periodized scientific plan. Light, moderate, and heavy weeks are strategically planned. You will have opportunities to go heavier later in the program.

1) Power Snatch (Based on 1rm Snatch)
Warm up, 50%x5, 60%x5, 65%x5, 70%x5, 65%x5

2) Snatch Balance (aka “heaving” Drop Snatch Based on 1RM Snatch)
Warm up, 50%x5, 60%x5, 65%x5, 70%x5, 65%x5

3) Jerk Behind Head (Based on 1RM Jerk)
Warm up, 50%x5, 60%x5, 65%x5, 70%x5, 65%x5

4) Back Squat (Based on 1RM Squat)
Warm up, 50%x5, 60%x5, 65%x5, 70%x5, 65%x5