Olympic Weightlifting

Session 49

3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pull Ups

 

With empty Barbell:

  • 5 Deadlift + 5 Press in Split + 5 Front Squats
  • 5 Muscle Clean + 5 Front Squats
  • 5 Power Clean + 5 Front Squats
  • 5 Clean + 5 Press in Split

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every 90 sec for 4:30 (3 Sets)

Press in Split x 5 reps

 

Followed by...

 

Every 90 sec for 6 min (4 Sets)

Tall Clean x 2 reps

 

Build over the course of the sets-

 

B.

Every 90 sec for 9 min (6 Sets)

Clean & Jerk x 1 rep

 

Set 1-2 @ 60% of 1RM Clean & Jerk

Set 3-4 @ 65% of 1RM Clean & Jerk

Set 5-6 @ 70% of 1RM Clean & Jerk

 

C.

Every 2 min for 10 min (5 Sets)

Back Squat x 4 reps

 

Set 1-3 @ 65% of 1RM Back Squat

Set 3-4 @ 70% of 1RM Back Squat

 

 

 

Session 48

3 Rounds: 5 Pull Ups + 5 Push Ups + 10 Lunges + 10 Cossack Squats

 

With empty Barbell:

  • 8 Back Squats + 8 Deadlift + 8 Press
  • 4 Muscle Snatch + 4 Overhead Squats
  • 4 Power Snatch + 4 Strict Press
  • 4 Power Snatch + 4 Clean Deadlift

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every 2 min for 10 min (5 Sets)

Power Snatch x 2 reps @ 60-70%

 

B.

Ever 3:30 min., for 14 min. (4 Sets)

Clean Deadlift x 10 reps @ 50-60% of 1 RM Clean

Focus on perfect positioning

 

C.

Every 3 min for 12 min (4 Sets)

Strict Press x 10 reps

 

D.

Every 3 min for 9 min (3 Sets)

Barbell Lunges x 5 reps each leg

 

 

 

Session 47

2 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

 

 

2Rounds with empty Barbell:

  • 10 Deadlift + 10 Press + 10 Back Squats
  • 5 Muscle Snatch + 5 Overhead Squats
  • 5 Power Snatch + 5 Snatch High Pull
  • 5 Snatch + 5 Snatch Balance

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every min on the min for 3 min (3 Sets)

Snatch Press from Receiving Position x 5 reps

 

Followed by...

 

Every min on the min for 4 min (4 min)

Tall Snatch x 1 rep

 

Build over the course of the Sets

 

 

B.

Ever 2 min., for 20 min. (10 Sets)

Snatch x 1 rep

 

  • Set 1 = @ 70 %
  • Set 2 = @ 75 %
  • Set 3 = @ 80 %
  • Set 4 = @ 85 %
  • Set 5 = @ 90 %
  • Set 6 = @ 94 %
  • Set 7 = @ 98 %
  • Set 8-10 = @ 101%+

Goal: Find a new 1RM Snatch for the day

 

C.

IIn 20 min establish a 1 RM Power Clean & Jerk

 

D.

Every 2 min for 10 min (5 Sets)

Frontsquats x 3 reps

  • Set 1-3 = @ 65 %
  • Set 4-5 = @ 70 %

 

 

 

 

Session 46

10 min to work on mobility weaknesses

10 min to work on weaknesses with empty barbell

 

A.

Every 2 min for 10 min (5 Sets)

Squat Jerk x 3 reps

build over the course of the sets

 

B.

IIn 20 min establish a 1RM Back Squat

 

C.

IIn 20 min establish a 1RM Benchpress

 

D.

Every 3 min for 9 min (3 Sets)

Barbell Lunges x 6 reps each leg

 

E.

Four Sets of

  • 8 Strict Pull Ups
  • 8 Dips

 

rest as needed

 

 

Session 45

4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

 

With empty Barbell:

  • 10 Deadlift + 10 Press + 10 Back Squats
  • 5 Muscle Snatch + 5 Overhead Squats
  • 5 Power Snatch + 5 Overhead Squats
  • 5 Snatch Balance
  • 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

In 12 min. build to Front Squat x 1 rep @ 80%

 

B.

Ever min. on the min. for 12 min. (12 Sets)

Snatch x 1 rep @ 75%

 

C.

Every 90 sec for 15 min (10 Sets)

Clean & Jerk x 1 rep @ 75-80%

 

D.

Every 2 min for 10 min (5 Sets)

Front Squat x 1 rep @ 90-95%

 

 

 

Session 44

3 min of Cardio

2 Rounds: 3 Pull Ups + 6 Burpees + 9 Jumping Air Squats

 

with empty Barbell:

  • 5 Deadlift + 5 Muscle Clean + 5 Press in Split
  • 5 Power Clean + 5 Overhead Squats
  • 5 Clean Lift Offs + 5 Clean Pull
  • 5 Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

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

Jerk in Split Jerk Positin x 4 reps

 

followed by...

 

Every 2 min for 6 min (3 Sets)

Clean Grip Overhead Squats x 5 reps

 

Build over the course of the sets.

 

B.

Ever 2:30 min., for 20 min. (8 Sets)

1 Clean Lift Off + 1 Clean Pull + 1 Clean + 1 Jerk

  • Set 1-3 @ 70 % of 1 RM Clean & Jerk
  • Set 4-6 @ 75 % of 1 RM Clean & Jerk
  • Set 7-8 @ 80 % of 1 RM Clean & Jerk

 

C.

Every 3 min for 15 min (5 Sets)

Back Squat with 3 sec Pause at bottom

  • Set 1-2 = 1 rep @ 80-85 %
  • Set 3-4 = 2 rep @ 75-80 %
  • Set 5 = 3 rep @ 70-75 %

 

 

 

 

Session 43

3 min of Cardio

2 Rounds: 5 Push Ups + 5 Burpees + 5 Pull Ups + 15 Air Squats

 

 

2Rounds with empty Barbell:

  • 5 Muscle Snatch + 5 Deadlift
  • 5 Power Snatch
  • 5 Power Snatch
  • 5 Power Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

 

A.

Every 2 min for 18 min. (9 Sets)

Power Snatch x 1 rep

  • Set 1 = @ 70 %
  • Set 2 = @ 75 %
  • Set 3 = @ 80 %
  • Set 4 = @ 85 %
  • Set 5 = @ 90 %
  • Set 6 = @ 94 %
  • Set 7 = @ 98 %
  • Set 8-9 = @ 101%+

Find a new 1RM Power Snatch for the day

 

B.

Ever 2 min., for 12 min. (6 Sets)

Power Jerk

  • Set 1-2 = 2 reps @ 80 %
  • Set 3-4 = 2 reps @ 85 %
  • Set 5-6 = 1 rep @ 90 %

 

C.

In 20 min establish a 1 RM Deadlift for the Day

 

 

 

 

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