Olympic Weightlifting 04-22-24
Wednesday
3 Rounds
6 YTW's
8 Sotts Press
5 ea Bottoms Up KB Turkish Sit Up
5 x 2 Position Hang Snatch (light/Moderate)
5 x 1 Hang Snatch
4 x 3 Snatch Pull @ 110% of max snatch
Specialty Class Workouts 04-14-24
Monday: Gymnastics
Skill: Freestanding Handstand
5 Rounds for Quality
:30 Handstand Hold
12 Ring Dips/Box Dips
15 American Kettlebell Swings
Tuesday: Endurance
Skill: Sprinting
10 Rounds
200 Meter Jog
100 Meter Sprint
rest as needed to maintain high sprint speed (~2:00)
Wednesday: Olympic Weightlifting
Skill: Snatch
Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up
5 x 2 Position Hang Snatch (light/Moderate)
5 x 1 Hang Snatch (~80-100%)
4 x 3 Snatch Pull @ 110% of max snatch
Thursday: Barbell
Skill: Volume Acclimation
15-10-8-5
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-07-24
Monday: Gymnastics
Skill: Freestanding Handstand
For Time
1-2-3-4-5-6-7-8-9-10
Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round)
20-18-16-14-12-10-8-6-4-2
Alternating Front Rack Walking Lunges 40/30#
Tuesday: Endurance
Skill: Breathing
6 Rounds for Time
600 Meter Run
400 Meter Bike
300 Meter Row
200 Meter Medball Run
100 Cross-overs or Double Unders
Wednesday: Olympic Weightlifting
Skill: Clean & Jerk
3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump
5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull
Thursday: Barbell
Skill: Volume Acclimation
15-12-10-8
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-01-24
Monday: Gymnastics
Skill: Bar Muscle-Up
20:00 As Many Rounds as Possible
500 Meter Row
15 Abmat Sit-ups
5 Bar Muscle-ups / Chest to Bar Pull-Ups
Tuesday: Endurance
Skill: Surviving
4 x 11:00's As Many Rounds as Possible w/ Partner
A. Bike +
B. Row +
C. Double Unders +
D. Ski +
Wednesday: Olympic Weightlifting
Skill: Snatch
3 Set Warm-Up
10 Prone Swimmers :30 ea Weighted KB ankle stretch, 8 Sotts Press, Forward & Back Quadruped walk
5x Snatch Balance + Overhead Squat
5x Paused Snatch Pull + Low Hang Power Snatch + Low Hang Snatch
5x 1 Snatch
Thursday: Barbell
Skill: Deadlift
Build to a heavy set of 1 Rack Pull (right below knee)
Build to a heavy set of 10 Stiff Leg Deadlift
Build to a heavy set of 10 RDL
3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift
Specialty Classes 03-25-24
Monday - Gymnastics
Skills: Toes to Bar & Pistols
5 Rounds
12 Toes to Bar
12 Alternating Pistols
Tuesday - Endurance
Skill: Steady Zone 2 Cardio
2 Rounds (50:00 Cap)
1 Mile Run
100 Calorie Bike
100 Calorie Row
100 Double Unders
Wednesday - Olympic Weightlifting
Skill: Clean & Jerk
5x Paused Clean (mid shin) + Push Press + Push Jerk
5x 2 Clean and Jerk
4 x 3 Pause (:03) Front Squat
Thursday - Barbell
Skill: Hip Hinge
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Olympic Weightlifting 03-04-24
Wednesday
12 EMOM
6 Sotts Press/Seated Behind the neck press
3 Broad Jumps for Max Distance
3 ea KB Windmill
3 x 3 Hang Clean + Push Jerk + Split Jerk
3 x 2 Hang Clean + Push Jerk + Split Jerk
3 x 1 Hang Clean + Push Jerk + Split Jerk
4 x 3 1 1/4 Front Squats
Olympic Weightlifting 02-26-24
Wednesday
12 EMOM
6 Seated Clean Grip Press/Bottom Position
3 Tall Box Jumps
10 Plate Reverse Flyes
4 x 3 Push Jerk in Split
6 x 2 Cleans + 2 Jerks
4 x 3 Clean Pull @ 110% of max Clean
Olympic Weightlifting 02-18-24
Wednesday
Snatch Complex Warmup
5x1 Snatch Deadlift, High Pull, Hang Snatch
Snatch Waves
3x3 Snatch
3x2 Snatch
3x 1 Snatch
Finisher
3 Sets
5ea Half Kneeling KB Windmill
8 Pendlay Row
Olympic Weightlifting 02-12-24
Wednesday
5x5 Muscle Snatch
5x3 Snatch Balance
Snatch Complex
3x1 Snatch + 2 OHS
5x5 :03 Paused Front Squat
Olympic Weightlifting 12-18-23
Wednesday
20EMOM partner, igyg
3 BW snatch deadlifts
2 BW power cleans
1 BW squat clean and jerk