Olympic Weightlifting Week of 180528

Olympic Weightlifting Week of 180528

Wednesday

Snatch

1.  On the 5-minutes

From 0:00-4:00

3 tng snatch deadlift 

From 5:00-9:00:

1 hang power snatch + 1 power snatch 

From 10-14:00:

3 OHS

2.  Snatch:

On the minute x3:  3 reps @60%

On the minute x3:  2 reps @65%

On the minute x3:  1 rep @70%

3.  Isabel:

30 power snatch for time 

Friday

Clean & Jerk

1.  On the minute:

2-position power clean

Minutes 0-3:  74%

-rest 4-5

Minutes 5-8:  78%

-rest 9-10

Minutes 10-13:  80%

2.  Squat clean + jerk EMOM:

*build to a heavy single for the day

0, 1, 2: 3+1

4, 5, 6: 2+1

8, 9, 10: 1+1

3.  AMRAP5

3 squat cleans + 3 jerks

Saturday Memorial Day Murph

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

*scaling options*

8 rounds of:

400m run

13 pull-ups

25 push-ups

38 squats

*scaling athletes can use the bike or rower.  For every 400m run, athletes must row 500 or bike 20/15cal.

*pull-ups/ring rows/jumping pull-ups are ok.

*push-ups, chest to ab-mat is ok for scaling athletes.

*everyone squats.

**Bring lots of water for tomorrow.

Olympic Weightlifting Week of 180521

Wednesday
Clean & Jerk

1.  Technique work **keep barbell light.  Warm-up/drilling weight.  huge focus on technique!.

From 0:00-3:00:  3x5 tall cleans 

From 3:00-6:00:  3x5 jerks 
From 6:00-9:00:  3-level high hang clean x3

2.  Clean and Jerk:

3x2 @75%
2x2 @80%
2x2 @85% 

3.  5-4-3-2-1 @high intensity:

Power Clean
Front Squat
Jerk

*use 70% 1rm

Friday
Snatch

1.  On the 3 minutes:

From 0:00-3:00:

3 snatch balance @ nte 50%

From 3:00-6:00:

3 hang power snatch @ nte 65%

From 6:00-9:00:

3 squat snatch @ nte 75%

2.  Build to a heavy single for the day

3.  AMRAP5 @55-65%
1 squat snatch + 1 ohs

2 squat snatch + 2 ohs

………….

Saturday, May 18, 2018

On the minute for 3 sets:

Minute 1: 1 set max rep pulling (muscle ups/ctb/kipping/ring rows)

Minute 2: 45sec shuttle run

Minute 3: 5.5.5.5 wallballs (rest 5sec b/w rounds)

Minute 4: rest

Rest to 20 on the clock. 

AMRAP5 

10 dB hang clean and jerk (5 each arm)

10 burpees over dB 

Rest 2:00

AMRAP5

10 dB snatch

20 squats 

30 double under (40 singles)

Olympic Weightlifting Week of 180514

Wednesday
Snatch

1.  On the 3 minutes:

From 0:00-3:00:

3 snatch balance @ nte 50%

From 3:00-6:00:

3 hang power snatch @ nte 65%

From 6:00-9:00:

3 squat snatch @ nte 75%

2.  Build to a heavy single for the day

3.  AMRAP5 @55-65%
1 squat snatch + 1 ohs

2 squat snatch + 2 ohs

………….

Friday
Clean & Jerk

1.  “On the every other minute”:

Evens:  1 Pause Squat Clean (:03 in the hole)

Odds:  3-position power clean & jerk (floor, low hang, hang)

Minutes 0-3:  72%

-rest 4-5

Minutes 5-8:  76%

-rest 9-10

Minutes 10-13:  78%

2.  On the minute x5:

1 squat clean and jerk (build bar each set)

3.  AMRAP5 @80% of above:

1 power clean + 1 burpee over bar

2 power clean + 2 burpees over bar

Olympic Weightlifting Week of 180507

Wednesday
Clean and Jerk
1.  On the minute x8 sets:
Pause squat clean @ knee

Sets 1&2:  2 reps @70%
Sets 3&4:  2 reps @74%
Sets 5&6:  2 reps @76%
Sets 7&8:  2 reps (heavy)

2.  On the minute x7:
2 position power clean (hang-floor)
*build your bar each set.

3.  Clean and Jerk
Build to a 1rm

Friday
Snatch
1.  On the minute x10:
Min 0, 1, 2:  3 hang squat snatch
Min 4, 5, 6:  3 power snatch
Min 8, 9, 10:  2 squat snatch (80%)

2.  Build to a 1rm snatch

3.  3 rounds For Time, Using 80% of part2:
7 squat snatches
10 heavy russian kb swings