Session A
Technique training/Warm-up
Overhead Squat - 45 x 3/3/3/3/3
Muscle Snatch + Overhead Squat - 45 x 3/3/3/3/3
Low Hang Snatch + Overhead Squat - 45 x 3/3/3
At this point I felt comfortable with the full version of the lift; segmenting worked wonderfully!
Snatch
45 x 3
45 x 3
50 x 3
55 x 3
60 x 3
65 x 3
Front Squat (Oly)
65 x 5
65 x 5
65 x 5
Pendlay Row
135 x 8
135 x 8
135 x 8
Jump-Rope and some spinal decompression stuff.
Notes
As I said before, this was an amazing session. I really feel like I made great progress and that this method is going to work wonderfully. I'm very excited! Stay tuned.