Wednesday 9/16 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Snatch 3 Overhead Squat 3 Drop Snatch 3 Behind the neck press Snatch 30 minutes to work up to a 1RM Scale: moderately heavy single Then 5×1 @ 60-65%
Saturday 9/12 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Snatch 3 Overhead Squats 3 Drop Snatch 3 Behind the Neck Press in Snatch Grip Muscle Snatch 3 x 3, light Snatch 6 x 1 @ 90% Snatch Liftoff + Snatch Pull 5 x (2+1) @ 100% of Snatch
Wednesday 9/9 – Olympic Lifting Class
Warm Up 3 Rounds: 5 Power Clean 5 Front Squat 5 Clean + Push Jerk Tall Clean 3 x 3 ascending (light) Clean & Jerk 6 x 1 @ 90% Clean Pull + Clean RDL 5 x (1 + 3), heavy
Saturday 9/5 – Olympic Lifting Class
Warm Up 3 Rounds 5 Power Clean 5 Front Squat 5 Tall Clean Good Morning 3 x 5 ascending (light, warming up posterior chain) Scale: mobilize t-spine/hips/ankles 3 x 3 snatch grip push press Clean with Pause Below Knee 5 x 2 @ 80-85% Push Press 5 x 3, heavy
Wednesday 9/2 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Snatch 3 Overhead Squat 3 Drop Snatch 3 Behind the Neck Press – Snatch Grip Power Snatch + Snatch Balance 4 x 2 (light, work on speed & footwork) Snatch High Pull + Snatch 5 x (1+1) @ 80-85% Snatch Pull with Pauses (Off floor, below knee, below pockets) […]
Saturday 8/29 – Olympic Lifting Class
Warm Up 3 rounds: 5 power snatch 5 OHS 5 hang snatch Press in snatch 3×3 ascending (mobility/position drill, not for max load) Scale: Mobilize t-spine/hips/ankles, 3×3 snatch push press 3-position snatch 5x(1+1+1) @ 70-80% Snatch pull 5×3 @ 100% (of snatch) Weighted plank 3x30s @ max weight
Wednesday 8/26 – Olympic Lifting Class
Warm Up 3 rounds: 5 hang power clean 5 front squat 5 jerk Tall clean 4×3 ascending Mid-hang clean + clean + jerk 5x(1+1+1) @ 70-80% 1 + 1/4 Front Squat 5×2 (challenging but not max effort) Back extension weighted static hold 3x30s
Saturday 8/22 – Olympic Lifting Class
Warm Up 3 rounds (add small amount of weight each round): 3 power clean 3 front squat 3 jerk 3 press in split Close-grip OHS 3×3 ascending (mobility/position drill, not for max load) Scale: Mobilize t-spine/hips/ankles, 3×3 push jerk Adv: 3×3 press in front squat Clean and jerk Heavy double 3×2 @ 80% of heavy […]
Wednesday 8/19 – Olympic Lifting Class
Warm Up 2 rounds: 5 hang muscle snatch 5 snatch push press 5 OHS 5 snatch Tall snatch 4×3 ascending Snatch Heavy double 3×2 @ 80% of heavy double Note: “heavy double” means the heaviest double you can manage for the day with no misses at heavier weights. Snatch RDL 5×5 heavy (use straps if […]
Saturday 8/15 – Olympic Lifting Class
Warm Up 2 rounds: 5 snatch RDL 5 snatch high pull 5 OHS 5 snatch Muscle snatch 4×3 ascending (keep it light and fast) Snatch with pause at knee 5×2 @ 75-80% (of snatch) Snatch pull 5×3 @ 100% (of snatch)