Changing My Day 3 Lifts

Here's how I changed my day 3 lift routine today. I might need a written piece of paper for the next two weeks, as the reps, sets and rest time are all different in each exercise:

Warm-up:

Typical dynamic mobility exercises after incline walk

Prepared for my 1st exercise, 1 hand dumbbell snatches by performing empty barbell Romanian deadlifts, upright rows and shoulder presses.

1) 1 handed dumbbell snatch:

I started with 5 reps with 10 kg for each hand, with 1 min rest. I then subsequently progressed with 12.5 and 15 kg. I struggled with the 15 kg dumbbells, but I think I can easily fix this by using a stronger jump with a lower landing stance (maybe a 1/4 squat, as I was using a completely upright with only a small knee bend stance) to make it easier to the overhead position. I think I might stick with this, and see if I can maybe push it a notch to 17.5 kg, but it all depends on whether my shoulders have the stabilizing strength for the finishing overhead position, as pushing the weights themselves are not a problem.

2) Bent-Over Dumbbell Rows:

I started with 15 kg with my body near to and parallel to the mirror to easily monitor my back posture. I did 8 reps and decided to stick to that with 1.5 min rest periods, as I wanted to focus on pure strength. I gradually increased to 17.5 and 20 kg dumbbells in the next sets, and found that my back had to work really hard to prevent myself from losing my back posture. I think this is a pretty good weight to keep at and I'll experiment with pushing to a lower rest period, like say, 1 min 20 sec/70 seconds if I'm lucky. Or maybe I'll push the weight higher and target 5-6 reps instead of 8 per set.

3) Side plank holds:

I'm trying to improve my technique for this 4 week period by making sure that I squeeze my glutes to maintain a straight line instead of "bending forward" at the hip when viewed from above. It might sound funny, but I spent the 1st 10 sec's of each set by feeling my butt with my unsupporting hand to make sure that the supporting butt is tense enough. That was really hard to do considering that I was trying to maintain a static posture at the same time. I'll keep it at 30 sec for 3 sets for each side, with 60 sec rest and progressively reduce the rest periods by 10 sec's each.

So in summary for next week:

Snatches - 15 kg 3 sets of 5 each hand, rest for 1 min, alternative being 17.5 kg

Bent-over DB rows - 20 kg 4 sets of 8, rest for 1.5 min, alternative being 22.5 kg 4 sets of 5/6, rest for 1.5 min

Side plank holds - 3 sets of 30 sec each