T Nation

Muscle Snatch/Carries Twice a Week Set Up and Progression


#1

Hi Ct,

If I’m doing muscle snatches and carries 2*per week to lose fat and focus on the yoke muscles. How would you set up the training for the other muscles group’s?

Pressing moments after the muscle snatches, then have one back day and one leg day? Curious how you would set it up if the priority is the muscle snatches.

Also for the muscle snatch plus carries, do you have a good progression model to follow?

Thank you CT


#2

DAY 1 - Overhead press pattern (with muscle snatches + carries)
DAY 2 - Squat pattern (can also include farmers walk or Zercher walks)
DAY 3 - OFF
DAY 4 - Bench press pattern and chest/triceps (with muscle snatches + carries)
DAY 5 - OFF
DAY 6 - Deadlift pattern and back/biceps (can also have loaded carries)
DAY 7 - OFF


#3

No need for a specific progression, just do the work. I would recommend one day where you do sets of 3 reps + 30m and one day where you do to 5 reps + 60m