Olympic Weightlifting week of 180730

Wednesday
Snatch
1.  On the minute x4 @90%:
2 TNG Halting snatch deadlift (2sec hold @ 1", knee, hi-hang)

2.  On the minute x4 @80%:
1 snatch deadlift + 2 hang snatch hi-pulls

3.  On the 90seconds x4 @50%:
Snatch Primer
Pause @knee power snatch + snatch balance + OHS + Snatch

4.  Snatch
4x3 @65%
-rest 1:00

3x3 @70%
-rest 1:00

3x2 @75%
-rest 1:00

2x2 @80%
-rest 1:00

2x1 @85%

Friday
Clean & Jerk
1.  In the 3-minute window:
0:00-3:00:  4x3 Jerk Drops
3:00-6:00:  4x3 Pressing Jerk Drop
6:00-9:00:  4x3-position squat clean+ jerk

2.  On the 90seconds x4 @50%:
Clean & Jerk Primer:
1 Halting clean deadlift
1 Hang squat clean
1 Jerk
1 Squat Clean

3.  On the 2-minutes:
Power Clean + Jerk
1 + 5
2 + 4
3 + 3
4 + 2
5 + 1

Saturday, July 28, 2018

On the minute x5:
Minute 1:  15/10cal AB
Minute 2:  Max reps pull-ups/ctb/ring rows/muscle-ups
Minute 3:  10 GHD Sit-ups + 10 air squats
Minute 4:  200m Run
Minute 5:  Max set HSPU/HRPU
Minute 6:  rest

Olympic Weightlifting Week of 180723

Wednesday
Clean & Jerk
1.  On the minute x5 sets
Min1:  Front Squat (5-4-3-3-3)
Min2:  Power Clean (5-4-3-3-3)
Min3:  Power Jerk (5-4-3-2-2)

2.  Clean & Jerk
Build to a heavy single

3.  5 sets of:
(1 deadlift + 1 low-hang snatch pull) x3 *resting only 10sec b/w reps*

Friday
Snatch
1.  On the every other minute x10
Evens:  1 snatch balance + 2 overhead squats
Odds:  3-position power snatch (Hang + Knee + Floor) *dropping after knee is ok

2.  Snatch
5 sets, on the minute of:
3 @60%
3 @65%
3 @70%
rest 1:00

Saturday, July 21, 2018

A. 5 rounds for time:
15/10cal AB
10 burpees

Rest to 15:00 on timer, then B:

B. 5 rounds for time:
15 power snatches (75/55)
3 rope climbs

*athletes can start on either A or B

Olympic Weightlifting Week of 180716

Wednesday
Snatch

1.  On the minute x5

3 high hang snatch (from pockets)

--directly into:

On the minute x5

3 snatch balance

*First set on each starts @40%

2.  EMOM3: 

3 snatch high pulls @95%

3.  Snatch (on the minute):

3@60%

2@65%

2@70%

2@75%

2@80%

3x2 @85%

Friday

Clean & Jerk

1.  On the Minute x10 @40%

Evens:  3 high-hang squat cleans

Odds:  3 jerks

2.  Clean + Jerk (working on the minute):

65% x3+1

70% x2+1

75% x2+1

80% x2+1

85% x1+1  x3

Saturday July 14, 2018

Best of luck to those that are competing in Test your Metal today. Be great.

AMRAP3:
21 kbs (32/24kg)
42 DU
Max hang power cleans @115/85#

Rest3

AMRAP3:
16 DB G2OH @50/35#
400m run
Max burpees

Rest3.  X3 sets

Olympic Weightlifting week of 180709

Wednesday

Clean & Jerk

1.  On the every other minute x10:

Evens: 3 Hi-hang Squat Cleans

Odds:  1 Jerk (choice) + 3 Press in Jerk

2.  Squat Clean + jerk:

*Working every 90seconds, starting at 65%, and building throughout:

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

3.  For Time:

20 Squat Cleans @100% of your 5+1 weight

Friday

Snatch

1.  On the every other minute x10:

Evens: 1 Power Snatch + 2 Snatch Balance

Odds: 1 Hi-hang Snatch Hi-pull + 2 Hi-hang Squat Snatch

*Speed + close bar path!

2. Snatch

Min 0, 1, 2:                3 @72%

Min 4, 5:30, 7:           3 @77%

Min 9, 11, 13:            3 @82%

3. Option

Continue building to a 1rm.  OR complete:

6 sets @90% of:

Snatch Deadlift + Hang Snatch Hi-pull + Snatch Hi-pull

Olympic Weightlifting 180706

1.  Clean
*choices:  Power Clean/Squat Clean/Hang Power Clean/Hang Squat Clean
On the minute:
3x3 - rest from 3:00-4:00
3x2 - rest from 7:00-8:00
3x1

2.  Snatch Complex
Every 2 minutes x8:
Snatch pull
Hang Snatch (above knee)
Hang Snatch (below knee)
Snatch

Saturday July 7, 2018

From 0:00-5:00
21-15-9
Hang Power Clean (95/65#)
Double Unders (x2 single unders)

From 5:00-10:00
15-12-9
Shoulder to Overhead (115/75#)
Back Rack Lunges

From 10:00-15:00
12-9-6
Front Squats (135/95#)
Box Jump Overs

From 15:00-20:00
9-6-3
Deadlifts (155/105#)
Burpees Over Bar