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%
Olympic Weightlifting 01-26-22
Wednesday
Clean & Jerk/OH Stability Work
3 Rounds
5 banded kb strict press
25m OH barbell carry (80% snatch)
Front Squat + Split Jerk
60% 1x(1+3)
70% 2x(1+3)
75% 3(1+3)
Finisher
Jerk front rack holds (:10) + dip & drive
100% 5X1
Olympic Weightlifting 01-10-22
Wednesday
Squat and OH mobility work
Clean Pull to knee + clean + power jerk
60% 1x (3+1+1)
65% 2x (3+1+1)
70% 3x(3+1+1)
75% 2x(3+1+1)
Clean Pulls
90% 3x5
Olympic Weightlifting 01-05-11
Wednesday
Snatch OH Work Mobility
Snatch Pull to Knee and Power Snatch
60% 1x (3+1)
65% 3x(3+1)
70% 2x(3+1)
Snatch Pulls
90% 3x5
Olympic Weightlifting 12-29-21
Wednesday
Max out Squat Clean & Split Jerk
60% 1x3
65% 1x2
70% 1x2
75% 1x1
80% 1x1
85% 1x1
90% 1x1
95+% .....
Finisher
3 rounds
12 GHD back extensions
15 plate raised situps
Olympic Weightlifting
Wednesday
Max out snatch
60% 1x3
65% 1x2
70% 1x2
75% 1x1
80% 1x1
85% 1x1
90% 1x1
95+% .....
Finisher:
3 rounds
10 each hip flexors lifts
10 seated pike leg lifts
10 each kneeling pallof + rotation