Saturday, September 1, 2018

@0:00
20/15cal AB
5 muscle ups

@5:00
20/15cal AB
5 clean and jerks @165/115#

@10:00
20/15cal AB
3 rope climbs

@15:00
20/15cal AB
10 burpees over bar

@20:00
20/15cal AB
5 Muscle ups
5 clean and jerks
3 rope climbs
10 burpees over bar

Olympic Weightlifting Week of 180827

Wednesday

Clean and Jerk

1.  On the 90sec x6

Hang squat clean + squat clean 

*1st set @80%

2.  Power Clean + Power Jerk

5 reps; rest 2:00

4 reps; rest 1:30

3 reps; rest 1:00

2 reps; rest :30

1 rep

build each set.

3.  If time allows:

10min practicing split jerks

Friday

Snatch

1.  Power snatch cluster

3 - 2 - 1

rest :20; working every 2min

2.  Hang squat snatch

Min 0, 1, 2:  high hang

Min 3, 4, 5:  mid thigh

Min 6, 7, 8:  knee

Min 9, 10, 11:  low hang

Min 12, 13, 14:  floor

Saturday August 25, 2018

@0:00:
21-15-9:
S2OH (95/65)
Cal Row

@10:00:
15-9-6:
Box Jumps (30/24)
Hang power cleans (115/80)

@20:00
9-6-3
HSPU (/3 wall climbs)
Deadlifts (185/135)

Olympic Weightlifting 8-24-18

 1. On the 90-seconds for 8 TNG sets:
Power Clean + Hang Squat Clean + Squat Clean
2 @70%
2 @75%
2 @80%
2 @85%
*if athletes have not tested for their 2rm hang squat clean, then you will perform the first 4 sets with the group (the complex), building each set. After that, continue with 2 hang squat cleans until you hit your max.

2. On the every other minute:
Minutes 0, 2, 4, 6: 1 snatch drop + 2 OHS
Minutes 8, 10, 12, 14: 1 snatch balance + 1 hang snatch
Minutes 1, 3, 5, 7: 3-position Power Snatch** (hi-knee-floor)
Minutes 9, 11, 13, 15: 2-position Power Snatch** (Lo hang-floor)

**not TNG

Saturday, August 18, 2018

In groups of 3:

10min amrap:

10/7 cal AB + sled push/pull

4 Rounds

15 Burpee Over Bar

10 Front Squat (155/105#)

5 Muscle Ups / 2 rope climbs / 5 ring rows + 5 dips

Olympic Weightlifting Week of 180813

Snatch:
1.  7 sets, working ev 2min:
Hang snatch + BTN (behind the neck) Jerk
Hang snatch + OHS
Snatch + Snatch balance

2.  Power Snatch
Build to a 2rm (double) in 15min

3.  Snatch
~10min snatch practice at a moderate weight.

Key focus:
speed under bar
finishing extension w/straight arms
keeping feet close to the ground.


Clean and Jerk:
1.  On the minute x10:
Evens:  2-position power clean (hang-floor)
Odds:  Jerk (5-4-3-2-1)

2.  Hang Squat Clean
Build to a 2rm in 15min

3.  Squat Clean and Jerk
pick a weight and drill weaknesses for ~10min

Saturday August 4, 2018

Big thanks to coach Shaun OCR for taking the reigns today!!

For time:

Buy-in:
Sled drag down and back @1.5x body weight
15 mu(30 c2b, kipping, jumping pullups/ring rows)
2 rope climbs

Then:
3 rounds of:
5 burpees over bar
10 dB power cleans @50/35#
15 dB front squats
20 D-U (x2 singles)

Cash-out:
2 rope climbs
Sled drag down and back @1.5x body weight
1000m row