Olympic Weightlifting Week of 180430

DELOAD WEEK (no percentages.  go by feel)

Wednesday
Snatch

1.  On the minute x5:
3 Snatch Balance

2.  On the minute x10:
Evens:  3 power snatch singles
Odds:  3 hang squat snatch

3.  On the minute x5:
3 snatch balance

Friday
Clean & Jerk

1.  On the minute x5:
3-position power clean (Mid thigh - Below knee - deck)

2.  On the minute x5:
3 Split Jerk

3.  On the minute x9
Minutes 0-2:  2 hang squat cleans
Minutes 4-6:  2 low hang squat cleans
Minutes 7-9:  2 squat cleans

Saturday, April 28, 2018

A.  Gymnastics Conditioning

EMOM10:

Evens: 50% average tested reps 

Odds: 30sec AB/row 

*for athletes who have not yet tested for baseline score, work for 45 seconds @80%.

-rest to 15:00

B.  AMRAP5

50/40cal row, then:

15 hang power cleans (95/65)

15 burpees over bar

Rest5

C. AMRAP5

35/30cal row, then:

12 power cleans (115/80)

12 burpees over bar

Rest5

D. AMRAP5

25/20cal row, then:

9 clean to overhead (135/95)

9 burpees over bar

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.

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

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%

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
---------------------

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

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