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

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Squat Clean & Jerk

Minute 14:  1 @85%

Minute 13:  1 @87%

Minute 14:  1 @90%

3.  Front Squat:

2x2 @78%           
2x2 @83%          
2x2 @88%

Olympic Weightlifting Week of 180326

Snatch (Wednesday)

1.  Working every 90sec for 8 sets:
3 Low-hang snatch high pulls 
+ 3 High-hang squat snatch
-Start with 40%, and build throughout.

2.  On the minute x12:
Snatch
Min1:  3 @70%
Min2:  2 @75%
Min3:  1 @80%
Min4:  Rest

3.  On the minute x8:
Snatch balance + Pausing OHS + OHS @70%

Clean and Jerk (Friday)

1.  On the minute x9:
Hang Squat Clean + Squat Clean & Jerk
Min1:  70%
Min2:  75%
Min3:  80%

-rest 2:00

Clean and jerk
Min6:  82%
Min7:  84%
Min8:  86%

2.  Front Squat - 6x2
Sets 1&2:  75%
Sets 3&4:  80%
Sets 5&6:  85%

Olympic Weightlifting Week of 180319

Clean and Jerk (Wednesday)
a.  On the minute x8:
Evens:  2x 3-position clean deadlift (2" - knee - high hang)
Odds:  3 single arm dumbbell split jerk (3 reps each arm, same footwork)

b.  On the minute x8:
Squat Clean and Jerk (2+1) @70%

c.  Front Squat
5x4 @80%

Snatch (Friday)

a.  On the minute x8:
Hang squat snatch (knee-mid thigh) + low hang squat snatch (1" off floor)
-use 60% for your first set, then build.

b.  On the minute x8:
Hang power snatch + Power snatch @70%

c.  On the minute x8:
Pausing OHS + OHS @70%

Olympic Weightlifting week of 180312

*Each week, both Olympic days will be posted here.  You have the option of completing the workout that you miss.  We will no longer repeat the workout from Wednesday to Friday. Contact me for any questions.

Snatch (Wednesday):

1.    Power Snatch:

On the minute x5:

Min1:  4@50%

Min2:  3@60%

Min3-5:  2@70%

2.    On the minute x4: @60%

Evens:  3-position snatch pull (hi-hang, knee, floor)

Odds:  1 Snatch + 2 OHS

3.    On the minute x6:

Snatch

Min 1&2:  3 reps @70%

Min 3&4:  2 reps @80%

Min 5&6:  1 rep @90%

Clean and Jerk (Friday)

1.   Clean pull + Hang Squat clean

*Finish tall with elbows high and outside.  Then lower bar between knee and mid-thigh before dropping under barbell.  Finish one complete rep, drop the bar, then go for rep 2.

2 x 2 @75%

2 x 2 @80%

3 x 2 @85%

2.    Power Clean + Power Jerk

3 reps @60%

3 reps @70%

2x3 reps @75%

3.    Front Squat

Build to a heavy single out of the rack.