Oly

Apr 22nd, 2014

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Category: Oly
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Wednesday – Olympic Lifting Class

Warm Up 30 Burpees Spend 10 Minutes mobilizing shoulders Snatch Grip Press 3×5 Snatch Grip Push Press 3×3 Low Hang Snatch Work up to a 2 rep max *Can’t drop the bar in between reps Snatch Grip Deadlift 3×3

Apr 18th, 2014

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Category: Oly
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Saturday- Olympic Lifting Class

Warm Up 4 Rounds 5 Power Cleans 5 Split Jerks 5 Drop Snatches **Add weight after each round Power Clean & Jerk N: 6×3 working on technique I: 3×3 @ 60%, 3×3 @ 70% E: 2×3 @ 70%, 75%, 80% Overhead Squat N: 5×5 I: 5×3 E: 5 x 1 Heaving Snatch Balance + 2 […]

Apr 15th, 2014

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Category: Oly
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Wednesday- Olympic Lifting Class

Warm Up 3 Rounds 10 Tall Cleans 10 Jerk Balances **Add weight for rounds 2 & 3 1 Clean + 2 Front Squats N: 3 Cleans working up to a heavy weight I: Working up to a max weight E: Working up to a max weight from the low hang 1 Push Jerk + 1 […]

Apr 4th, 2014

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Category: Oly
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Saturday – Olympic Lifting Class

Warm Up 2 Rounds 5 Split Jerks 10 Snatch Balances 15 Squat Cleans Clean & 2 Jerks N: 3×3 @ 60%, 65%, 70% I: 3×3 @ 65%, 70%, 75% E: 3×3 @ 70%, 75%, 80% Snatch Balance N: 4×5 @ 70% of Snatch I: 5×3 @ 85% of Snatch E: 8×1 @ 100-110% of Snatch […]

Apr 1st, 2014

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Category: Oly
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Olympic Lifting Class

Warm Up 3 Rounds 10 Muscle Snatches 10 Overhead Squats *Experience: add weight for rounds 2 & 3 Snatch N: 4×2 @ 60, 65, 70% of 1RM I: 3×2 @ 65, 70, 75, 80% of 1RM E: 3×2 @ 70, 75, 80, 85% of 1RM Snatch Pulls N: 5×3 @ 80% of Max Snatch I: […]

Mar 28th, 2014

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Category: Oly
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Olympic Lifting Class

Warm Up Spend 10 minutes mobilizing overhead position Snatch Max for the day Then… N: 4×3 @ 65% I: 5×1 @ 85% E: 7×1 @ 85% Clean & Jerk Max for the day Then… N: 3×3 @ 65% I: 4×1 @ 85% E: 6×1 @ 85% Back Squat 3×3 @ 85%

Mar 25th, 2014

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Category: Oly
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3/26 – Clean & Jerk

Warm Up 10 Hang Power Cleans 10 Front Squats 10 Squat Cleans 10 Split Jerks 1) 1 Hang Power Clean + 1 Squat Clean N: 5 sets staying light I/E: 5 sets ascending to a max weight 2) 1 Push Press + 1 Jerk Behind Neck + 1 Jerk N: 5 Sets staying light and […]

Mar 21st, 2014

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Category: Oly
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3/22 – Clean & Jerk

Warm Up 10 Clean Pulls 10 Jerk Balances 10 Squat Cleans 10 Split Jerks Skill Jerk Balance N: 5×5 Staying light I: 5×3 E: 5 sets of 2 Jerk Balances + 1 Split Jerk Lift Work up to a 1 rep max clean and jerk

Mar 18th, 2014

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Category: Oly
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3/19 – Snatch

Warm Up 5 Snatch Pulls 10 Power Snatches 15 Overhead Squats 10 Squat Snatches 5 Snatch Pulls Lift Power Snatch + Snatch N: 5 x 50%, 2 x @ 60% I: 2 x 50%, 3 x 60%, 2 x 70% E: 2 x 60%, 3 x 70%, 2 x 80% Strength Snatch Pull 3 x […]

Mar 14th, 2014

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Category: Oly
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3/15 – Snatch

Warm Up 10 Snatch Grip Presses 10 Pressing Snatch Balances 10 Overhead Squats 10 Heaving Snatch Balances 10 Snatches Lift Find 1 Rep Max Snatch for the Day Then… 5×1 Snatch N: 65% of 1RM I: 75% of 1RM E: 90% of 1RM Strength N: Overhead Squat 5 x 5 I: Heaving Snatch Balance 5 […]