Olympic Weightlifting 3-29-2019

Welcome Back!  Olympic weightlifting is every Friday 5:30-6:30.  This class is for everybody - beginner to experienced lifter.  Each week we will either focus on the Snatch or the Clean & Jerk - introducing skills and drills to make you more efficient at the lifts, and a more powerful athlete.  Feel free to track your workout data in the comment section below.  I look forward to seeing you in class!  Let's get after it.

Coach K8 is coaching tonight!

A.  Warm-up:

10 Squats + 10 Leg Swings

10 Boot Strappers

10 pvc passthrus

10 pvc snatch grip strict press (behind the neck)

With empty barbell:

5 deadlifts

5 hang power cleans

5 push presses

5 good mornings

5 back squats

5 push jerks

5 front squats

B.  From 0:00-10:00: (extension of the warm-up, using light load and building each set to about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

6 sets of:

Deadlift + hang power clean + front squat + push jerk

C. From 15:00-25:00:

EMOM10:

3-position squat clean (Mid-thigh, above knee, floor)

…using about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

D.  If there is time left over:

Build to a 1rm strict press out of the rack