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%