Wednesday 10/21 – Olympic Lifting Class
Warm Up 3 Rounds 5 Front Squat 5 Hang Clean 5 Jerk Power Clean + Push Press 3 x 3 (1+1) Clean & Jerk Heavy Single 3 x 2 @ 80% Clean Pull 5 x 3, heavy Weighted Planks 3 x 30s max weight
Saturday 10/17 – Olympic Lifting Class
Warm Up 3 Rounds 3 Front Squat 3 Hang Clean 3 Push Press 3 Jerk Tall Clean 3 x 3, light Clean + Push Jerk + Split Jerk 5 x (1 + 1 + 1) @ 80% Halting Clean Deadlift 5×3, heavy
Wednesday 10/14 – Olympic Lifting Class
Warm Up 3 Rounds 3 Overhead Squats 3 Hang Snatch 3 Drop Snatch 3 Press in Snatch No-Foot No-Contact Snatch 3 x 3 Snatch Pull + Snatch 5 x (1+1) @ 80% Front Squat 5 x 3, heavy
Saturday 10/10 – Olympic Lifting Class
Warm Up 3 rounds: 3 OHS 3 power snatch 3 hang snatch 3 press in snatch Tall Snatch 3×3 light Snatch + OHS 5x(1+2) @ 85-90% Halting Snatch Deadlift 5×3 heavy
Wednesday 10/7 – Olympic Lifting Class
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean 3 jerk Close-grip OHS 3×3 light Clean + front squat + jerk 5x(1+1+1) @ 85% Clean RDL 5×5 heavy
Saturday 10/3 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Clean 3 Front Squat 3 Clean 3 Jerk Tall Clean 3 x 3, light Clean Pull + Clean 5 x (1 + 2) @ 80-85% Rack Jerk Heavy Single, 3 x 2 @ 80% of heavy single
Wednesday 9/30 – Olympic Lifting Class
Warm Up 3 Rounds 3 Snatch Pull 3 Behind the Neck Press (snatch grip) 3 Overhead Squats 3 Hang Snatch Muscle Snatch 3 x 3, light High Hang Snatch + Floating Snatch 5 x (1+1) @ 80-85% Snatch Balance 5 x 2, heavy
Saturday 9/26 – Olympic Lifting Class
Warm Up 3 Rounds 3 Snatch Pull 3 Hang Power Snatch 3 Overhead Squat 3 Behind the Neck Press (Snatch grip) Power Snatch + Snatch Balance 4 x 2 (1+1) 3 Position Snatch 5 x (1+1+1) @ 75-80% Pause Back Squat 5 x 2, heavy
Wednesday 9/23 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Clean 3 Front Squat 3 Clean & Jerk 3 Press in Split Stance Power Clean + Push Press 4 x (1 + 2), light Hang Clean + Clean + Jerk 5 x (1+1) @ 80% Clean Pull 5 x 3 @ 100%+ of clean
Saturday 9/19 – Olympic Lifting Class
Warm Up 3 Rounds 3 Good morning 3 Power Clean 3 Front Squat 3 Clean & Jerk Clean & Jerk 30 minutes to work up to 1RM Scale: moderately heavy single Then 5×1 @ 60-65%