Sunday, April 22, 2018

Olympic Weightlifting Week of 180422

Wednesday
Clean & Jerk
1.  On the minute x9:
Hang Squat clean + Squat clean + Split Jerk
Min1:  76%
Min2:  81%
Min3:  86%

-rest to 11:00 on timer, then:


On the minute x3:

Squat Clean + Split Jerk
Min1:  86%
Min2:  88%
Min3:  90%

2.  Front Squat (6x2):
Sets 1&2:  80%
Sets 3&4:  85%
Sets 5&6:  90%

Friday
Snatch
1.  On the 5min:
From 0:00-5:00:
4 sets @nte55%
Snatch balance + Hang Snatch

From 5:00-10:00:

heavy power snatch double x4 sets

From 10:00-15:00:

2-position snatch pull x4 sets

2.  On the 90sec x7:

Hang squat snatch 
+ squat snatch
**no percentages, go by feel.


Friday, April 20, 2018

Saturday, April 19, 2018

A.  Gymnastics Conditioning
3 rounds, working @ 0:00, 5:00, 10:00
40%, rest 45sec
30%, rest 25sec
20%

-rest to 15:00

B.  AMRAP3:
3 power cleans (205/145#)
6 HSPU
9 T2B/HKR/Abmats

-rest 3:00

C.  AMRAP3:
5 pull-ups  (115/80#)
10 s2oh
15 DU

-rest 3:00

D.  AMRAP3:
10 deadlifts  (185/95#)
10 burpees over bar

*rest 3:00, then back to B.  x2

Sunday, April 15, 2018

Olympic Weightlifting Week of 180416

**If you have not tested your 1rm squat clean,  get this in before Friday, or you will be testing in place of part 1.

Wednesday
Snatch

1.  On the 5min:
From 0:00-5:00:
4 sets @nte55%
Snatch balance - 3-3-2-1

From 5:00-10:00:
Power Snatch triple x3 sets

From 10:00-15:00:
3 Snatch pull x4 sets

2.  On the 90sec x7:
Hang squat snatch 
+ squat snatch
**no percentages, go by feel.


Friday
Clean and Jerk

1.  On the minute x9:
Hang Squat clean + Squat clean + Split Jerk
Min1:  76%
Min2:  81%
Min3:  86%

-rest to 11:00 on timer, then:

On the minute x3:
Squat Clean + Split Jerk
Min1:  86%
Min2:  88%
Min3:  90%

2.  Front Squat (6x2):
Sets 1&2:  80%
Sets 3&4:  85%
Sets 5&6:  90%

Friday, April 13, 2018

Saturday, April 14, 2018

1.  Gymnastics conditioning
Pull-ups/CTB/M-U

3 rounds, working @0:00, 5:00, 10:00 (percentages off last week's average)
40%; rest 1:00
30%; rest 30sec
20%

2.Working every 3:00, for three sets:
  
1 set @ max effort:
9 bar facing burpees 
5 squat cleans
---------------------
rest to 3:00, 13, 23
---------------------
1 set @ max effort:
15 deadlifts
15 box jumps
---------------------
rest to 6:00, 16, 26
---------------------
1 set @ max effort:
10 front rack lunges
10 S2OH
---------------------
rest to 10:00, 20
---------------------

Sunday, April 8, 2018

Olympic Weightlifting week of 180409

Wednesday
Clean and Jerk

1.  Squat clean
Build to a 1rm squat clean in 15:00

2.  On the minute x10:
2 split jerks

3.  On the minute x10:
3 front squats

Friday
Snatch

1.  On the 5:00 

From 0:00-5:00
3 sets @nte55%
3 snatch balance
3 hang squat snatch

From 5:00-10:00
4 sets @nte70%:
Power snatch + hang squat snatch

From 10:00-15:00
4 sets @nte80%:
5 Snatch pull 

2.  Snatch
Min1:  2 @75%
Min2:  2 @80%
Min3:  2 @85%
Min4:  Rest

Thursday, April 5, 2018

Saturday April 7, 2018

1.  Gymnastics conditioning
Max reps in 1:00 of:
-Pull-ups
-Chest-to-bar pull-ups
-Muscle-ups

rest 2:00, then repeat.  Track average of the two sets for the next following weeks.

2.  AMRAP20:
10 burpee pull-ups
20 box jump overs (20")
40 cal row
80 double unders

Friday, March 30, 2018

Olympic Weightlifting Week of 180402


Weightlifting Week of 180402
Snatch
1.  On the minute x5:
 Snatch deadlift to knee + hang snatch pull
*Key points:  Core engagement!  You must brace your core before lift-off.  As always, press heels down into floor and pull knees back while your shoulders and hips rise together.  Once you reach above knee, pause for 3-seconds, then scoop bar into hips, jump and shrug.  Finish tall with elbows high and outside.  Then repeat.  2 reps each minute.

2.  On the 90 seconds x5:
Power snatch + OHS + Snatch Balance
(3 + 3 + 1)
*Start at 40% and build.  Focus is perfect positioning in all three movements.

3.  Snatch
On the minute x12:
Minute 1:  3 @72%
Minute 2:  2 @77%
Minute 3:  1 @82%
Minute 4:  Rest


Olympic Weightlifting Week of 180402
Clean & Jerk
1.  On the 90seconds x6:
Hang power clean + Front Squat (2 + 3)


*Use 60% for your first set, then build.  Deadlift the bar first before establishing your hang.  Remember, keep weight on your heels and knees soft while hinging forward and letting the bar ride down your legs to top of knee-mid thigh. Do not hesitate to drop under the bar after a strong jump/shrug.  Catch bar ready to squat, not with feet too wide.  Drop under with fast elbows and strong front rack as the bar is coming up.

2.  On the minute:
Hang Squat Clean + Squat clean + Jerk


Minute 1, 5, 9:  72%
Minute 2, 6, 10:  77%
Minute 3, 7, 11:  82%
Minute 4, 8, 12, 13:  Rest
-----------
Squat Clean & Jerk
Minute 14:  1 @85%
Minute 13:  1 @87%
Minute 14:  1 @90%

3.  Front Squat:
2x2 @78%           
2x2 @83%          
2x2 @88%