Olympic Weightlifting

Dienstag, 20. April

5 Rounds of

• 8 Air Squats
• 6 Lunges
• 4 Burpees
• 2 Pull Ups

With empty Barbell:

• 10 Deadlift / 10 Shoulder Press /10 Back Squats
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Snatch Balance
• 5 Squat Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90 sec for 6:00 (4 Sets)

Snatch Press (Sots Press) x 5 Reps

Every 90 sec for 6:00 (4 Sets)

Clean Grip Snatch x 2 Reps

(Start with light weight and build over course of the sets)

B.

Every 2 min. for 10 min. (5 Sets)

Low Hang Snatch x 2 Reps (Startpunk leicht unterhalb der Knie zum Üben der Kniepassage)

Seit 1-2 @ 65 % of 1RM Snatch

Seit 3-4 @ 70 % of 1RM Snatch

Seit 5-6 @ 75 % of 1RM Snatch

C.

Every 2:30 min. for 10 min. (4 Sets)

Hang Clean x 2 reps @ 75% of 1 RM Clean

D.

Three Sets of:

• Bent over Row x 10 reps
• 20 Superman

Dienstag, 20. April

3 Rounds of

• 10 Ring Rows / 5 Inchworm Push Ups / 10 Squat Jumps

2 Rounds of

• 10 Lunges / 5 Pull Ups

With empty Barbell:

• 10 Deadlift / 5 Press in Split / 5 Front Squats
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Front Squats
• 5 Squat Snatch / 5 Sots Press

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

10 min EMOM

1 Power Snatch @ 80-85%

B.

Every 90 sec. for 9 min. (6 Sets)

High Hang Power Snatch @ 65-70% of 1RM Power Snatch

C.

In 20 min. establish a 3 RM Deadlift

D.

2 Sets of

2 Snatch with 3sec Pause at knee (@75% of 1RM Snatch)

D.

Three Sets of:

• max. Dips in 45 sec
• max. Biceps Curls in 45 sec

Montag, 19. April

3 Rounds of

• 10 Airsquats / 5 Inchworm Push Ups / 3 Burpees

2 Rounds of

• 10 Lunges / 10 Ring Rows

With empty Barbell:

• 10 Deadlift / 5 Press in Split / 5 Front Squats
• 5 Muscle Cleans / 5 Front Squats
• 5 Power Cleans / 5 Front Squats
• 5 Squat Cleans / 5 Press in Split

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90 sec. for 6 min. (4 Sets)

Sots Press (vorne) x 5 reps (add weight each Set)

Every 90 sec. for 6 min. (4 Sets)

Tall Clean x 2 reps (add weight each Set)

Startposition: Hüfte und Beine gestreckt! Kein Dip!!! Auftakt der Bewegung ist der Zug mit den Armen.

B.

Every 2.30 min for 20 min. (8 Sets)

Clean & Jerk

Set 1 = 2 reps @ 60 %

Set 2 = 2 reps @ 65 %

Set 3-6 = 1 reps @ 75 %

Set 7 = 1 reps @ 85 %

Set 8 = 1 reps @ 90 %

C.

Every 2 min.  for 10 min. (5 Sets)

2 Snatch with 3sec Pause at knee (@75% of 1RM Snatch)

D.

Three Sets of:

• 8 Barbell alternating Lunges
• 12 V-Ups

Sonntag, 18. April

Rest Day

Samstag, 17. April

3 Rounds of

• 5 Inchworm Push Ups
• 10 Air Squats
• 5 Cossack Squats (each side)
• 10 Ring Rows

With empty Barbell:

• 10 Deadlift / 5 Front Squats / 5 Press Squat
• 5 Muscle Snatch / 5 Overhead Squats / 5 Sots Press behind the neck
• 5 Power Snatch / 5 Snatch Balance
• 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2 min. for 12 min. (6 Sets)

No feet Snatch x 2 reps (start with feet in landing position, snatch without moving your feet)

start at 50% of your 1RM Snatch and work up

B.

Every 2 min for 12 min. (6 Sets)

Low Hang Clean x 2 reps @ 60-70% of 1RM Clean

(Start leicht unterhalb der Knie, Kniepassage perfektionieren!)

C.

Every 3 min.  for 12 min. (4 Sets)

12 Backsquats @ 50-55% of 1RM

D.

Three Sets of:

• 8 strict Pull Ups
• 8 Dips

Freitag, 16. April

5 min of Cardio (run, row, bike or ski)

3 Rounds of

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

With empty Barbell:

• 10 Deadlift / 5 Front Squats / 5 Press in Split
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Snatch Balance

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

EMOM for 8 min.

• 1 Tall Snatch

(start with hips and knees fully extended, NO DIP, you start the movement with the pull!

Your goal ist to get much quicker underneath the bar than usually)

Start with empty bar and add weight carefully!

B.

Every 2 min for 12 min (6 Sets)

No Contact Snatch x 2 reps @ 50-60% of 1RM Snatch

Beim No-Contact-Snatch geht es darum KEINEN Kontakt der Hantelstange mit Oberschenke oder Hüfte zu haben. Dadurch soll der Athlet ein besseres Gefühl für die volltändige Hüftstreckung beim Reissen bekommen!)

C.

Every 2 min.  for 10 min. (5 Sets)

2 Front Squat with a 5 sec. lowering phase

• Set 1-2 @ 65 % of 1RM Front Squat
• Set 3-5 @ 70 % of 1RM Front Squat

D.

10-9-8-7-6-5-4-3-2-1

• V-Ups
• Push Ups

Donnerstag, 15. April

Rest Day

Mittwoch, 14. April

3 Rounds of

• 8 Squat Jumps / 5 Inchworm Push Ups / 8 Cossack Squats

With empty Barbell:

• 10 Deadlift / 10 Front Rows / 10 Front Squats
• 5 Muscle Clean / 10 Push Press
• 5 Power Clean / 5 Push Jerks
• 5 Clean / 5 Split Jerks

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90 sec for 9 min (6 Sets)

Complex: 1 Snatch Pull + 1 Hang Power Snatch @ 65-75% of 1RM Power Snatch

B.

In 15 min build to a heavy (not Max!) complex of

2 Power Cleans + 2 Push Press

C.

Every 3 min.  for 15 min. (5 Sets)

Complex: 1 Front Squat with 3 sec rest at bottem + 1 Front Squat with double bounce at bottem + 1 Front Squat

use weight @ 65-70% of 1RM Front Squat

D.

3 Sets of

• 8 Barbell Rows (supinated grip)
• 45sec Plank with Shoulder Tappings

rest 60sec between sets

Dienstag, 13. April

3 Rounds of

• 8 Squat Jumps / 5 Inchworm Push Ups / 8 Cossack Squats

With empty Barbell:

• 10 Deadlift / 10 Front Rows / 10 Front Squats
• 5 Muscle Clean / 10 Push Press
• 5 Power Clean / 5 Push Jerks
• 5 Clean / 5 Split Jerks

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2 min for 8 min. (4 Sets)

Complex: 1 High Hang Clean + 1 Hang Clean + 1 Clean

Start light and build to moderate.

B.

Every 2 min. for 12 min. (6 Sets)

1 Hang Clean + 2 Split Jerks

• Set 1 with 2 reps @ 60% of 1RM Clean & Jerk
• Set 2 with 1 rep @ 65% of 1RM Clean & Jerk
• Set 3 with 1 rep @ 70% of 1RM Clean & Jerk
• Set 4-6 with 1 rep @ 75% of 1RM Clean & Jerk

C.

Every 3 min.  for 9 min. (3 Sets)

6 Reps each Leg of Front Rack Lunges

(aim for 2 heavy working sets)

D.

100 Biceps Curls with empty Barbell

perfom 5 Push Ups every time u have to break up

Montag, 12. April

2 Rounds of

• 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

• 10 Lunges / 5 Inchworm Push Ups

With empty Barbell:

• 10 Deadlift / 10 Shoulder Press / 10 Back Squat
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Overhead Squats
• 5 Snatch / 5 Snatch Balance

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2 min for 8 min. (4 Sets)

Complex: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Start light and build to moderate.

B.

Every 2 min. for 12 min. (6 Sets)

Snatch with 2 sec pause at knee & 2 sec. pause in catch

• Set 1-2 with 2 reps @ 65% of 1RM Snatch
• Set 3-4 with 1 rep @ 70% of 1RM Snatch
• Set 5-6 with 1 rep @ 75% of 1RM Snatch

C.

Every 2:30 for 12:30 (5 Sets)

3 Back Squats @ 60-70% of 1RM Back Squat

(with 3 sec. stop in bottom position - focus on explosive upward movement)

Sonntag, 11. April

Rest Day

Samstag, 10. April

5min of Stretching

5min work on your biggest weakness with PVC

5 Sets of

• Triple Broad Jumps

10 min EMOM:

(mit leerer Langhantel)

1 Snatch Grip Pull / 1 Squat Snach / 1 Overhead Squat

A.

Establish a 8 RM Front Squat for the day

in 20 min.

B.

Three Sets of

• 10 Pull Ups
• 10 Barbell Biceps Curls

rest as needed

C.

Three Sets of

• 8 Romanian Deadlift (75-75% of 1RM Clean)
• 8 Single Arm DB Kneeling Shoulder Press (each side)

rest as needed

Freitag, 9. April

Warm Up:

3 Rounds of

• 8 Jumping Air Squats
• 8 Push Ups
• 8 Back Stepping Lunges

Specific Warm Up:

(mit leerer Langhantel)

• 5 Front Squats / 5 Deadlift / 5 Overhead Squats
• 5 Muscle Cleans / 5 Front Squats
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Power Cleans
• 5 Snatch / 5 Cleans

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90sec. for 6 min. (4 Sets)

3 Drop Snatch (Gewicht jede Runde steigern)

B.

Every 2:00 min. for 16 min. (8 Sets)

2 High Hang Snatch

• Set 1-2 @ 40% of 1RM Snatch
• Set 3-4 @ 50% of 1RM Snatch
• Set 5-6 @ 60% of 1RM Snatch
• Set 7-8 @ 65-70% of 1RM Snatch

C.

Every 2:30 min. for 20 min. (8 Sets)

1 Clean + 1 Front Squat + 1 Split Jerk

• Set 1 @ 70% of 1RM Clean & Jerk
• Set 2 @ 85% of 1RM Clean & Jerk
• Set 3 @ 80% of 1RM Clean & Jerk
• Set 4 @ 85% of 1RM Clean & Jerk
• Set 5-6 @ 90% of 1RM Clean & Jerk
• Set 7-8 @ 80% of 1RM Clean & Jerk

D.

1 Tabata

V-Ups

Donnerstag, 8. April

Rest Day

Mittwoch, 7. April

Warm Up:

3 Rounds of

• 10 Single Arm DB Overhead Lunges (each arm)
• 10 Single Arm DB Press (each arm)
• 10 DB Goblet Squats

Specific Warm Up:

(mit leerer Langhantel)

• 5 Deadlift / 5 Press / 5 Backsquat
• 5 Muscle Snatch / 5 Overhead Squats
• 5 Power Snatch / 5 Overhead Squats
• 5 Squat Snatches
• 5 Snatch Balances

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90sec. for 6 min. (4 Sets)

5 Snatch Press from Receiving Position (Gewicht jede Runde steigern)

Followed by...

Every 90sec. for 6 min. (4 Sets)

3 Tall Snatch (Gewicht jede Runde steigern)

B.

Every 2 min. for 16 min. (8 Sets)

1 Snatch Deadlift + 1 Snatch

• Set 1-2 @ 75% of 1RM Snatch
• Set 3-4 @ 80% of 1RM Snatch
• Set 5-6 @ 85% of 1RM Snatch
• Set 7-8 @ 85%-90% of 1RM Snatch

C.

EMOM for 14 min.

1 Split Jerk @ 70% of 1RM C&J

D.

EMOM for 10 min.

Back Squats x 2 Reps @ 80% of 1RM BS

focus on Speed

Dienstag, 6. April

Warm Up:

3 Rounds of

• 10 Air Squats
• 5 Inchworm Push Ups
• 10 Lunges

Specific Warm Up:

(mit leerer Langhantel)

• 8 Back Squats / 8 Deadlift / 8 Press
• 4 Muscle Snatch / 4 Overhead Squats
• 4 Power Snatch / 4 Power Cleans
• 8 Push Press / 8 Jerk Grip Overhead Squats

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to 75% of 1RM Power Snatch

A.

Every 2 min. for 12 min. (6 Sets)

Slow Pull Power Snatch (Gewicht in Zeitlupe vom Boden wegheben, langsam um die Knie, oberhalb der Knie erst Beschleunigen)

• Set 1-2 @ 75% of 1RM Power Snatch
• Set 3-4 @ 80% of 1RM Power Snatch
• Set 5-6 @ 85% of 1RM Power Snatch

B.

Every 2 min. for 14 min. (7 Sets)

Power Clean x 2 Reps

• Set 1-3 @ 75% of 1RM Power Clean
• Set 4-7 @ 80-85% of 1RM Power Clean

C.

Every 2:30 for 12:30 min. (5 Sets)

Deadlift x 2 Reps @ your 4 RM Deadlift

D.

3 Sets of

• 8 Good Mornings
• 15 DB Lateral Raise
• rest 60 sec.

Montag, 5. April

Warm Up:

3 Rounds of

• 10 Sit Ups
• 5 Inchworm Push Ups
• 10 Air Squats
• 5 RingRows

Specific Warm Up:

(mit leerer Langhantel)

• 5 Deadlift / 5 Muscle Cleans / 5 Shoulder Press
• 5 Front Squats / 5 Push Press / 5 Back Squats
• 5 Power Cleans / 5 Cleans / 5 Push Jerk
• 5 Power Clean & Jerk / 5 Squat Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

Work up to 75% of 1RM Clean & Jerk

A.

Every 3 min. for 21 min. (7 Sets)

1 Clean + 2 Front Squats + 1 Split Jerk

• Set 1-2 @ 75% of 1RM C&J
• Set 3-4 @ 80% of 1RM C&J
• Set 5-7 @ 85% of 1RM C&J

B.

Every 2:30 for 20 min. (8 Sets)

Back Squats x 3 Reps

• Set 1-4 @ 81-85% of 1RM BS
• Set 5-8 @ 85-89% of 1RM BS

C.

Every 2:30 for 12:30 min. (5 Sets)

Push Press x 3 Reps @ 90-95% of your 3RM Push Press

D.

1 Tabata

Handstand Hold