Olympic Weightlifting 06-30-21
Wednesday
Pause front squats
50% 1x4
60% 1x4
65% 1x4
70% 3x4
Squat clean + push press
60% 1x3
70% 1x3
75% 3x3
Finisher
3 rounds
8 deficit push ups
Olympic Weightlifting 06-23-21
Wednesday
Snatch Balance
70% 4x4
Snatch
55% 1x3
60% 2x3
65% 2x3
70% 3x3
Finisher
3 rounds
4 Snatch Pulls at 90%
15 weighted OH sit-ups
Olympic Weightlifting 06-16-21
Wednesday
Clean+ pause FS+ power jerk
60% 1x(1+2+1)
65% 1x(1+2+1)
70% 2x(1+2+1)
75% 3x(1+2+1)
RDL at 100% clean
4x6
Finisher
4 rounds each Partner I go, you go
25 m heavy sled sprint
Olympic Weightlifting 06-09-21
Wednesday
Snatch First Pull + Snatch
60% 1x(3+1)
65% 3x(3+1)
OH Squats
55% 1x4
60% 1x4
65% 1x4
70% 2x4
Finisher
25-20-15 w/1 min rest btwn sets
V ups
30 sec hollow hold
Workout of the Day 06-02-21
Wednesday
4 Position Clean w/ 3 sec pauses
a) 1" above start, b) top of knee, c) power, 4) catch
Clean + Split Jerk
65% 1x(3+1)
70% 2x(3+1)
75% 3x(3+1)
Finisher
4 rounds
GHD back extension hold w/15 presses
10 each bulgarian split squats
Olympic Weightlifting 05-26-21
Wednesday
4 position Snatch w/ 3 sec pauses
a) 1" above start, b) top of knee, c) power, 4) catch
60% 1x3
65% 3x3
Snatch
65% 1x4
70% 1x4
75% 3x4
Finisher
3 Snatch pull to knee + 1 snatch pull
85% 1x1
90% 3x3
Olympic Weightlifting 05-19-21
Wednesday
Clean & Jerk
65-75% 3x2
Meet opener x 1
80% x 1
Opener + 5-20# x 1
80% x 1
Opener + 5-20# x 1
Front squats
60% x 2
70% x 2
80% x 2
85% x 2
90% x 1
Olympic Weightlifting 05-12-21
Wednesday
Snatch
65-75% 3x2
Meet Opener x 1
80% x 1
Opener + 5-20# x1
80% x 1
Opener + 5-20# x1
Back squats
60% 1x2
70% 1x2
80% 1x2
85% 2x2
Olympic Weightlifting 05-05-21
Wednesday
Clean & Jerks
65-80% 3x2
85% 1x1
90% 1x1
95% 3x1
75% 3x1
Finisher
Clean Pulls
110% 5x1
Olympic Weightlifting 04-28-21
Wednesday
Snatch
65-80% 3x2
85% 1x1
90% 1x1
95% 3x1
75% 3x1
Finisher
Snatch Pulls
110% 5x1
GHD back extensions
3x10