Oly

Feb 14th, 2015

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Category: Oly
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Saturday 2/14 – Olympic Lifting Class

Warm Up 3 Rounds 3 High Hang Clean 3 Mid Hang Clean 3 Clean 3 Split Jerk Add weight each round 3 Position Clean (High, Mid, Floor) 5 x 1, @ 70-75% Split Jerk 4 x 3 @ 70% Dead Stop Front Squat 6 x 1, ascending Midline 3 x 10 Weighted Hip Extensions

Feb 11th, 2015

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Category: Oly
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Wednesday 2/11 – Olympic Lifting Class

Warm Up 3 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Hang Snatch 5 Overhead Squat *Add weight after each around Hang Snatch (from full stall) 4 x 2 @ 70% Snatch 5 x 1 @ 80-85% Overhead Squat 5 x 2, ascending

Feb 7th, 2015

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Saturday 2/7 – Olympic Lifting Class

Warm Up 2 x 10 Barbell Hip Extensions then: 2 Rounds 5 Muscle Snatch 5 Overhead Squat 5 Snatch -Add weight after first round Muscle Snatch 4 x 2, ascending Snatch 7 x 1 @ 80% Behind the Neck Push Press 4 x 3, ascending

Feb 4th, 2015

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Category: Oly
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Wednesday 2/4 – Olympic Lifting Class

Warm Up 3 Rounds 5 Clean Pull from floor 5 Tall Clean 5 Clean & Jerk Add light weight after each round, repeat Tall Clean 5 x 2, light & fast Clean & Jerk 5 x 2 @ 80% Clean Pull 5 x 1 @ 100%+

Jan 31st, 2015

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Category: Oly
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Saturday 1/31 – Olympic Lifting Class

Warm Up 3 Rounds 5 Hang Muscle Cleans 10 Front Squats 5 Split Jerks *Add weight each round. Spend 5-10 minutes on overhead & squat mobility Power Clean 5 x 1, @ 70% Clean & Jerk 5 x 1 @ 75-80% Back squat (high bar) 5 x 5, ascending

Jan 28th, 2015

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Category: Oly
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Wednesday 1/28 – Olympic Lifting Class

Warm Up Partner chest stretch on rig (2x :30 seconds) 5 Power Snatch 5 Overhead Squat 3 Position Snatch Add light weight, repeat. Power Snatch 3 x 3 @ 65-70% 3 Position Snatch (High, Mid, Floor) 5 x 1 @ 70% Hands stay on barbell for all 3 reps Heaving Snatch Balance 4 x 1, […]

Jan 24th, 2015

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Category: Oly
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Saturday 1-24 – Olympic Lifting Class

Warm Up 3 Rounds 5 Snatch Pull 5 Muscle Snatch 5 Overhead Squat *Add some weight each round. Muscle Snatch 5×1, stay light *No hook grip, no hip contact Snatch 5 x 2 @ 75% Overhead Squat 4 x 3, ascending

Jan 21st, 2015

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Category: Oly
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Wednesday 1-21 – Olympic Lifting Class

Warm Up 2 Rounds 10 Good mornings 10 Front Squat Then quad smash with barbell Clean 5 x 2 @ 75% Jerk 6 x 1 @ 75% Front Squat 4 x 3, ascending

Jan 17th, 2015

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Category: Oly
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Saturday 1/17 – Olympic Lifting Class

Warm Up 10 Front Squats 5 Cleans 10 Strict Press 5 Jerks 10 Good Mornings Add weight, repeat. Clean & Jerk 6 x 2 @ 65-70% Push Press 4 x 2, ascending Midline 3 x 10 Barbell Weighted Hip Extensions