Olympic Weightlifting 02-24-21
Wednesday
Muscle Clean + strict press
Build to a heavy single
Clean & Power Jerk
70% 1x4
75% 1x4
80% 2x4
Finisher
Max time heavy sandbag hug
Olympic Weightlifting 02-17-21
Wednesday
Tempo Snatches
Build to 60% 5x3
Snatch Pull + Snatch
60% 1x (3+1)
70% 3x(3+1)
75% 2x(3+1)
Finisher
3 rounds
5 snatch grip RDL at 80%
8 barbel rollouts
Olympic Weightlifting 02-10-21
Wednesday
High Hang Cleans/Tall Cleans
build to 60% 5x3
Clean & Jerk
60% 1x (2+2)
70% 3x(2+2)
75% 2x(2+2)
Finisher
4 rounds
15 press outs while in hollow hold
Olympic Weightlifting 02-03-21
Wednesday
Snatch Balance
build to 60% 5x5
Snatch
65% 1x4
70% 1x4
75% 3x4
Finisher
4 rounds
6 seated muscle snatches
20 landmine core twists
Olympic Weightlifting 01-27-21
Wendesday
Front Squat (from rack) + Split jerk
50% 3x(1+2)
60% 2x(1+2)
65% 1x(1+2)
Split Jerk
build to a single heavy split jerk
Finisher
4 rounds
10 GHD back extensions
10 reverse flys
Olympic Weightlifting 01-20-21
Wednesday
3 Power Snatches + 3 Snatch PP + 3 OHS
55% 1x1
60% 1x1
65% 3x1
Power Snatch
70% 1x2
75% 1x2
80% 3x2
Snatch Pulls w/ 5 sec decent
90% 4x3
Olympic Weightlifting 01-13-21
Wednesday
4 position clean w/ 3 sec pause
60% 4x3
Hang Squat Clean
build to a single heavy hang clean
Finisher
Clean Pulls w/ 5 sec decent
90% 4x3
Olympic Weightlifting 01-06-21
Wednesday
4 position snatch w/ 3 sec pause
60% 4x1
Hang Squat Snatch
build to a single heavy hang snatch
Finisher
4 rounds
8 snatch grip pull ups
8 ring dips
8 reverse nordics
Olympic Weightlifting 12-30-20
Wednesday
Hang clean
60% 1x4
70% 2x4
80% 2x3
1 hang clean + 1 clean + 1 jerk
60% 1x1
70% 2x1
75% 2x1
80% 3x1
Finisher:
build to a high box jump
Olympic Weightlifting 12-23-20
Wednesday
Hang snatches from block
60% 1x4
70% 3x4
Snatch pull to knee + squat snatch
60% 1x(2+1)
70% 2x(2+1)
75% 2x(2+1)
80% 1x(2+1)
Finisher
8 Emom
Even: 12 V ups
Odd: 30 sec hollow hold