Olympic Weightlifting 06-24-20
Wednesday
A. Snatch Pull to Knee w/3 sec Pause + Snatch
55% 1x(2+1), 60% 2x(2+1), 65% 3x(2+1)
B. 14 Minutes, Every 2:00 Complete
1 Snatch w/3 sec Pause at Knee + 2 Power Snatches
C. 3 Round Finisher
6 Sotts Press
6 Good Mornings
Workout of the Day 06-22-20
Strength
Back Squat 10-8-6-4
Conditioning
14:00 Minutes
Partner 1: 200-300 Meter Run
Partner 2: 10 Alternating Single Arm Devils Press 40/30 (60/40) &
10 Step-Ups, 1 dumbbell, 20/16 (24/20)
Barbell 06-21-20
Upper Body Option
5 x 5 Heavy Bent Over Row, superset with 12 Reverse Fly
3 x 8 Incline Bench Press, superset with 15 Pull Aparts
3 x 8 Heavy Curls, superset with 20 Push-Ups
Tuesday
5 x 5 Back Squat at or above 80%, perform a set every 2:00
3 x 8 Barbell Good Morning
3 x 5ea Barbell Lunge
Finisher TBD
Thursday
10-9-8-7...1 Deadlift
50 Heavy Dumbbell Bench Press
50 Heavy Hip Thrust
100 Push-Ups
Endurance 06-22-20
Monday
2 Sets: 800 Meter Sprint / 400 Meter Walk
4 sets: 400 Meter Sprint / 200 Meter Walk
4 sets: 200 Meter Sprint / 100 Meter Walk