Olympic Weightlifting 04-21-21
Wednesday
Tall Jerks
5x3
Clean and Jerk
65% 1x(2+1)
70% 1x(2+1)
80-95% 5x(1+1)
Jerk holds (10 sec) + Dip & Drive
110-120% of 1rm
Olympic Weightlifting 04-14-21
Wednesday
Snatch balance + 2 OHS
build to 70% then complete 5 sets
Snatch
65% 1x2
70% 1x2
75% 1x2
80-95% 5x1
Finisher
Snatch pulls w/ 5 sec negative at 80-95%
4x4
Olympic Weightlifting 04-07-21
Wednesday
Clean & Jerks
Tall clean/dip clean
Build to a heavy double
1 Clean pull + 1 tall clean/dip clean + 1 split jerk
60% 1x2
65% 2x2
70% 3x2
75% 2x2
Finisher
4 rounds
10 reverse hypers
10 good mornings
Olympic Weightlifting 03-31-21
Wednesday
Snatch push press (behind the neck)
4x3
2 Snatch + 2 Overhead Squats
60% 1x1
65% 2x1
70% 3x1
Finisher
4 rounds
7 high box jumps
7 jumping back squats 65/95
Olympic Weightlifting 03-24-21
Wednesday
1 Strict press + 1 push press + 1 power jerk + 1 split jerk
6 x 1 at 95% of strict press
3 squat cleans + 1 split jerk
60% 1x1
65% 1x1
70% 3x1
Finisher
3 sets
3 clean pulls to knee + 1 clean pull at 100%
Olympic Weightlifting 03-17-21
Wednesday
Banded hang snatches
4x4 at 65/95#
Snatch w/3 sec hold at catch
65% 1x3
70% 1x3
75% 3x3
Finisher
3 rounds
12 each side palloff press + rotation
45 sec weighted Chinese plank
Olympic Weightlifting 03-10-21
Wednesday
Hang cleans + split jerk from blocks
Build to 70% for 3 sets of 2
Clean + split jerk
60% 1x3
70% 1x3
75% 2x3
Finisher
4 rounds
10 rower pike ups
8 each side Bulgarian split squats
Olympic Weightlifting 03-03-21
Wednesday
Muscle Snatch
Build to a heavy single
Snatch
65% 1x4
75% 1x4
80% 3x4
Finisher
4 Rounds
3 Snatch Pulls @ 100%
10 GHD Back Extensions
Olympic Weightlifting 02-24-21
Wednesday
Muscle Clean + strict press
Build to a heavy single
Clean & Power Jerk
70% 1x4
75% 1x4
80% 2x4
Finisher
Max time heavy sandbag hug
Olympic Weightlifting 02-17-21
Wednesday
Tempo Snatches
Build to 60% 5x3
Snatch Pull + Snatch
60% 1x (3+1)
70% 3x(3+1)
75% 2x(3+1)
Finisher
3 rounds
5 snatch grip RDL at 80%
8 barbel rollouts