Olympic Weightlifting 04-24-23
Wednesday
Snatch
85% 4x2
75% 3x1
Clean + Jerk
85% 4x2
75% 3x1
Snatch Pulls
110% 5x1
Olympic Weightlifting 04-17-23
Wednesday
Power Snatch
60-75% 8x2
Power Clean + Power Jerk
60-75% 8x (2+2)
Jerk
5x3 building to heavy triple
Back Squat
60% 1x2
70% 1x2
80% 1x2
85% 1x2
Olympic Weightlifting 04-10-23
Wednesday
Snatch
60% 1x4
70% 1x4
80% 3x4
Clean & Jerk
60% 1x(4+1)
70% 1x(4+1)
80% 3x(4+1)
Clean DL w/ 3 sec pause @ knee
100% 3x3
Olympic Weightlifting 11-23-22
Wednesday
Panda Pull/High Pull + Hang Snatch
55% 3x3
60% 2x3
65% 2x3
Front Squats 7x3
80% (+5 to 10#)
Finisher
Olympic Weightlifting 10-31-22
Wednesday
1 high hang clean + 1 HC + 1 low HC
50% 1x2
60% 1x2
65% 2x2
70% 3x2
Clean & Split Jerk
60% 1x1
70% 2x1
75% 5x1
Front squats
85% 9x2
Olympic Weightlifting 08-29-22
Wednesday
Snatch Push Presses
4x4
1 snatch w/ pause at knee + 1 snatch
55% 1x1
60% 1x1
65% 2x1
70% 3x1
75% 2x1
Finisher
3 rounds
4 snatch pull tempos 70-80%
15 leg raises
Olympic Weightlifting 07-11-22
Wednesday
Speed drills
1 Power Clean + 2 Sq Cleans + 1 Jerk
60% 1x1
65% 1x1
70% 2x1
75% 3x1
80% 1x1
Finisher
Olympic Weightlifting 05-18-22
Wednesday
20 min Max Power Snatch
20 min Max Power Clean + Power Jerk
Front Squat
60% x2
70% x2
80% x2
85% x2
90% x2
Olympic Weightlifting 04-04-22
Wednesday
Clean/ Split Jerk w/ 3 sec pause at each position
55% 1x3
60% 3x3
Clean & Split Jerk
60% 1x4
70% 1x4
80% 3x3
85% 1x3
Mobility Finisher
Thursday
Snatch w/ 3 sec pause at each position
55% 1x3
60% 3x3
15E3MOM
3 snatch + 3 snatch push press + 3 OHS
Finisher
3 rounds
10 GHD back ext + 10 sec hold
1 min inverted plank