Category: Oly

Wednesday 1/14 – Olympic Lifting Class

Warm Up 7 Times through: Snatch Grip Deadlift Tall Snatch Overhead Squat Snatch Spend 5 mins on overhead mobility Tall Snatch 5 x 3 – light, fast Snatch 4 x 3 @ 65-70% Snatch Grip Deadlift 5 x 1 @ 100%+

Saturday 1/10 – Olympic Lifting Class

Warm Up 10 Backsquats w/ pause at bottom 20 Slow mountain climbers 10 Snatch balance w/ pause at bottom 20 Scorpions 10 Good mornings Snatch 25 minutes to find a heavy single Clean & Jerk 25 minutes to find a heavy single

Wednesday 1/7 – Olympic Lifting Class

Warm Up 10 Jumping Squats w/ barbell on back 10 Good Mornings 10 Front Squats 10 Strict Press w/ feet in split jerk stance 5 Clean & Jerk Quad smash w/ barbell Clean 5 x 1 @ 80-85% Jerk 4 x 2 @ 75-85% Pause Squats (HBBS) 4 x 3, ascending

Saturday 1/3 – Olympic Lifting Class

Warm Up 5 Power Snatch + Overhead Squat 5 Sots Press 5 Snatch Balance 5 Sots Press 5 Snatch Spend 5-10 minutes on shoulder, lat & overhead mobility Power Snatch 3 x 3 @ 70% Snatch Complex: High Hang + Hang + Floor 5 x 1, ascending Overhead Squat 3 x 5, ascending Midline 3 […]

Saturday 12/27 – Olympic Lifting Class

Warm Up 10 Front Squats 10 Press 10 Good mornings 5 Clean & Jerk Add weight, repeat Spend 5-10 minutes mobilizing (athlete’s choice) Clean & Jerk 30 mins to work up to heavy single After you max out: 3×3 @ 60-65% – focus on speed & technique

Tuesday 12/23 – Olympic Lifting Class

Warm Up 10 Muscle Snatch 10 Overhead Squats 10 Snatch Add weight, repeat Spend 5-10 minutes mobilizing (athlete’s choice) Snatch 30 mins to work up to heavy single After you max out: 3×3 @ 60-65% – focus on speed & technique

Saturday 12/20 – Olympic Lifting Class

Warm Up 3 Rounds 5 Muscle Snatch 5 Overhead Squat 5 Snatch Balance Add some weight after each round Spend 5 minutes rolling & stretching lats Tall Snatch 4 x 2, ascending Snatch 6 x 1 @ 85% Heaving Snatch Balance 5 x 1, ascending

Wednesday 12/17 – Olympic Lifting Class

Warm Up 30 Mountain climbers 20 Scorpions 10 Inchworms 10 Power clean + Front squat 10 Strict Press 5 Clean & Jerk Power Clean 5 x 2 @ 80% Clean & Jerk 4 x 2 @ 85% Front Squat 3 x 5, ascending

Saturday 12/13 – Olympic Lifting Class

Warm Up With a barbell: 10 Front Squats with pause 10 Strict Press with feet in squat stance 5 Clean & jerks Add weight, repeat. Midline 2 x 10 Weighted Barbell Hip Extensions Clean & Jerk 3 x 3 @ 70% 3 x 2 @ 80% 7 x 1 @ 90% Backsquat 5 x 5, […]

Wednesday 12/10 – Olympic Lifting Class

Warm Up 10 Muscle snatch + overhead squat 20 Slow mountain climbers 10 Pushups Add weight, repeat. Power Snatch + Overhead Squat 5 x 2 @ 70-80% Snatch 3 x 2 @ 70-80% 6 x 1 @ 90% Accessory Work 3 x 10 GHD sit ups