Olympic Weightlifting 12-01-21
Wednesday
Clean with 3 sec pause @ each positon:1" above, knee, power, catch
55% 1x1
65% 4x1
Power clean + power clean from power position + power jerk
65% 1x2
70% 2x2
75% 4x2
Finisher
Deficit clean pulls to knee + clean pull
100% 4(3+1)
Olympic Weightlifting 11-17-21
Wednesday
12EMOM
Even: 1 power clean + 3 front squats w/5 sec pause at bottom
Odd: rest
Clean pull + dip power clean + dip squat clean
65% 1x1
70% 1x1
75% 2x1
80% 3x1
Finisher
Tabata: muscle clean, strict press, muscle snatch, snatch grip strict press
Olympic Weightlifting 11-03-21
Wednesday
Focus: Clean & Jerk
Clean & Split Jerk w/ 3 sec pause
60% 1x3
70% 2x3
75% 2x3
80% 1x3
Clean Pulls
95% 4x3
Finisher
3 Rounds
12 GHD back ext + 10 sec pause at neutral pos
Olympic Weightlifting 10-27-21
Wednesday
Snatch Balance
build to a heavy single
Hang snatch w/ 3 sec hold at catch
60% 1x3
70% 1x3
80% 4x3
Finisher
Tabata
Bicycle kicks
Barbell rollouts
Olympic Weightlifting 10-20-21
Wednesday
Clean + power jerk + split jerk
60% 2x2
70% 2x2
80% 2x2
Finisher
4 rounds
4 clean pulls 90%
12 hollow rocks
Olympic Weightlifting 10-13-21
Squat Snatch
60% 1x4
70% 1x4
80% 3x3
Finisher
Snatch Push Press
build to 75% of Snatch
5x4
*after each set hold 1 min. weighted plank
Olympic Weightlifting 10-06-21
Clean and Jerk
60% 1x (4+1)
70% 1x (4+1)
75% 2x(3+1)
80% 1x(3+1)
Finisher
Max out Front squat single
or
4 rounds
15 V-ups
5 front squats
Olympic Weightlifting 09-15-21
Wednesday
8EMOM
Odd: 5 snatch thrusters
Even: 2 muscle snatches + 1 OHS
Power Snatch
60% 1x3
65% 2x3
70% 2x3
75% 3x3
Finisher
OHS 10x3 at 85%
Olympic Weightlifting 09-06-21
Wednesday
8EMOM
Even: 3 kneeling jumps+ 5 jumping back squats
Odd: 5 muscle clean + 5 strict press
Power clean + power jerk
60% 1x3
70% 2x3
75% 3x3
80% 2x3
Finisher
Front Squats 8x4 at 80%
Olympic Weightlifting 09-01-21
Wednesday
3 power snatch + 3 push presses
50% 1x1
55% 1x1
60% 3x1
1 Snatch pull + 1 power snatch + 1 squat snatch
60% 1x1
65% 1x1
70% 2x1
75% 3x1
Finisher
OHS 8x4 at 80%