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


Olympic Weightlifting 03-28-22

Wednesday
Focus: Snatch
Snatch w/ 3 sec pause at each position
55% 1x3
60% 3x3
Snatch
60% 1x4
70% 1x4
80% 3x3
Finisher
3 Rounds
6 Sotts Press
10 Barbell Good Mornings


Olympic Weightlifting 03-09-22

Wednesday
Dip clean
Build to 80% and add 5-10 # from last time
4x2

Clean and split jerk
65% 1x3
70% 1x3
75% 3x3
80% 2x3

Clean Pulls
100% 3x4
High box jumps
3x5


Olympic Weightlifting 02-07-22

Wednesday
Clean & Jerk
Dip Clean
50% 1x3
60% 2x3
70-80% 3x2

Clean + Split Jerk
65% 1x3
75% 1x3
80% 2x3

Finisher:
4 rounds
1 front squat w/ 10 sec hold at front rack 85-90%