Olympic Weightlifting

Session 64

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

 

 

With empty bar:

5 Muscle Clean + 10 Front Squats + 10 Press in Split

5 Power Clean + 10 Overhead Squats

5 Clean

 

A.

Every 1:30 min for 6 min. (4 Sets)

4 Clean Grip Overhead Squats

 

Every 1:30 min for 6 min. (4 Sets)

3 Tall Clean

 

Build over the course of the 4 Sets

 

 

B.

Every 2:30 for 25 min. (10 Sets)

1 Clean + 1 Front Squat + 1 Jerk

 

Set 1 @ 70%

Set 2 @ 75%

Set 3 @ 80%

Set 4 @ 85 %

Set 5 @ 90%

Set 6 @ 90-95%

Set 7-8 @ 85%

Set 8 @ 80 %

Set 9-10 @ 85%

 

C.

10 min EMOM

1 Power Snatch @ 85-90% of 1 RM

 

D.

10 min EMOM

Find your 1 RM Push Press in 8 min.

 

 

 

 

 

 

Session 63

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

 

 

With empty bar:

5 Muscle Snatch + 5 Overhead Squat

5 Power Snatch + 5 Overhead Squats

5 Snatch + 5 Snatch Balance

 

A.

Every 1:30 min for 6 min. (4 Sets)

5 Press in Clean

 

Build over the course of the 4 Sets

 

 

B.

Every 90 sec. for 15 min. (10 Sets)

Snatch

 

Set 1 = 2 reps @ 65%

Set 2 = 2 reps @ 70%

Set 3-4 = 1 rep @ 75%

Set 5-6 = 1 rep @ 80 %

Set 7-8 = 1 rep @ 85%

Set 9-10 = 1 rep @ 90%

 

 

C.

Every 2 min for 16 min. (8 Sets)

Clean & Jerk 

Set 1-2 = 2 reps @ 75%

Set 3-4 = 2 reps @ 80%

Set 5-6 = 1 rep @ 85%

Set 7-8 = 1 rep @ 90-93%

 

 

D.

8 min EMOM

1 Power Clean @ 80-85%

 

 

 

 

 

 

Session 62

3 min of Cardio

2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats

 

 

With empty bar:

5 Deadlift + 5 Press + 5 Backsquat

5 Muscle Snatch + 5 Overhead Squat

5 Power Snatch + 5 Overhead Squats

5 Snatch + 5 Snatch Balance

 

A.

Every 1:30 min for 6 min. (4 Sets)

5 Snatch Press from receiving Position

 

then...

 

Every 1:30 min for 6 min. (4 Sets)

Tall Snatch x 3 Reps

 

 

B.

Every 2 min for 16 min. (8 Sets)

1 Snatch Deadlift + 1 Snatch

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

 

 

C.

Every 1:30 min for 9 min. (6 Sets)

Split Jerk x 3 reps

 

 

D.

14 min EMOM

1 Power Clean + 1 Split Jerk @ 75%

Goal for today is consistency!

 

 

 

 

 

 

Session 61

3 min of Cardio

2 Rounds: 8 Ring Rows + 8/8 Plate Press + 4 Inchworm Push Ups

 

 

With empty bar:

8 Back Squats + 8 Deadlift + 8 Press

4 Muscle Snatch + 4 Overhead Squat

4 Power Snatch + 4 Power Clean

4 Push Press + 4 Push Jerk

 

A.

 

Every 1:30 min for 4,5 min. (3 Sets)

4 Press in Clean

 

then...

Every 1:30 min for 4,5 min. (3 Sets)

Tall Snatch x 3 Reps

 

 

B.

Every 2 min for 12 min. (6 Sets)

Hang Snatch x 2 reps

Set 1-3 @ 75%

Set 4-6 @ 80%

 

 

D.

Every 2 min for 12 min. (6 Sets)

1 Hang Clean + 2 Push Jerks

Set 1-3 @ 75%

Set 4-6 @ 80%

 

E.

3 Sets

6-8 KB Bottom Up Press

6-10 Strict Pull Ups

 

 

 

 

 

 

Session 60

3 min of Cardio

2 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Jumping Lunges

 

 

With empty bar:

5 Front Squats + 5 Deadlift

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Clean & Jerks

 

A.

 

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

 

then...

Every 2 min for 8 min. (4 Sets)

1 Slow Pull Clean + 2 Split Jerks

 

Set 1-3 = 70% of 1RM Clean & Jerk

Set 4-6 = 75% of 1 RM Clean & Jerk

Set 7-8 = 80% of 1 RM Clean & Jerk

 

 

B.

Every 90 sec for 9 min. (6 Sets) 

Power Snatch x 2 reps @ 80-85% of 1RM Power Snatch

 

 

D.

Find a 2 RM Push Press for the Day in 10 min.

 

 

 

 

 

 

Session 59

3 min of Cardio

2 Rounds: 10 Ring Rows + 6 Push Ups + 6 Air Squats + 6 Lunges

1 Round: 1 min. Hold Bottom or Air Squat

 

 

With empty bar:

5 Deadlift + 5 Muscle Clean + 5 Press in Split

3 Muscle Snatch + 3 Power Snatch

3 Snatch + 3 Snatch Press from receiving Position

3 Snatch

 

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Balance (Drop Snatch) x 4 reps

 

followed by...

 

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 3 reps

 

Build over the course of the sets!

 

 

B.

Every 90 sec for 15 min. (10 Sets)

Snatch x 1 rep @ 80-85%

 

 

C.

Ever 90 sec. for 15 min. (10 Sets)

1 Squat Clean + 2 Front Squats

 

D.

Find a 2 RM Push Press for the Day in 10 min.

 

 

 

 

 

 

Session 58

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

 

 

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Shoulder Press

5 Power Clean + 5 Front Squats

5 Squat Clean

 

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

 

followed by...

 

Every 90 sec for 6 min. (4 Sets)

Press in Split x 4 reps

 

Build over the course of the sets!

 

 

B.

Every 90 sec for 12 min. (8 Sets)

Split Jerk x 3 reps

(start with 50 % of 1 RM an build over the course of the sets!)

 

 

C.

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

Clean & Jerk x 1 rep @

(start with 60% and build over the course of the sets!)

 

D.

8 min EMOM

1 Power Clean @ 85-90% of 1 RM

 

 

 

 

 

 

 

Session 56

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

 

 

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Snatch + 5 Front Squats

5 Power Snatch + 5 Power Clean

5 Squat Snatch

 

A.

Every 90 sec for 4:30 min. (3 Sets)

Press in Clean x 4 reps

 

followed by...

 

Every 90 sec for 4:30 min. (3 Sets)

Tall Clean x 3 reps

 

followed by...

 

Every 90 sec for 4:30 min. (3 Sets)

Press in Split x 4 reps

 

Build over the course of the sets!

 

B.

Every 2 min for 14 min. (7 Sets)

1 Clean Pull with 3 sec pause at knee + 1 Power Clean with 3 sec pause at knee + 1 Squat Clean with a 3 sec pause at knee

Set 1-4 @ 70-73% of 1RM Clean

Set 5-7 @ 75-78% of 1RM Clean

 

C.

Every 90 sec for 9 min. (6 Sets)

1 Power Snatch @ 90-93 % of 1 RM Power Snatch

 

 

D.

3 Sets of

Press in Split x 4 reps

 

 

 

 

 

Session 55

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

 

 

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Snatch + 5 Front Squats

5 Power Snatch + 5 Power Clean

5 Squat Snatch

 

A.

Every 90 sec for 6 min. (4 Sets)

3 Position Snatch x 1 rep

 

followed by...

 

Every 90 sec for 6 min. (4 Sets)

Clean Grip Overhead Squats x 5 reps

 

Build over the course of the sets!

 

B.

Every 2 min for 14 min. (7 Sets)

1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch + 1 Snatch

Set 1-3 @ 70% of 1RM Snatch

Set 4-7 @ 75-78% of 1RM Snatch

 

C.

Every 90 sec for 12 min. (8 Sets)

1 Clean High Pull + 1 Power Clean @ 80% of 1 RM Power Clean

 

 

D.

10 min to work on

Split Jerk x 2 Reps

 

 

 

Session 54

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

 

 

With empty bar:

5 Snatch Deadlift + 5 Snatch High Pull

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Squat Snatch

 

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Balance x 3 reps

 

followed by...

 

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 2 reps

 

Build over the course of the sets!

 

B.

Every 1:15, for 12:30 min (10 Sets)

1 Snatch @ 75-80% of 1 RM Snatch

 

C.

Every 1:30 sec for min (8 Sets)

Power Clean x 2 reps @ 75-80% of  + 1RM Power Clean

 

 

D.

10 min to work on

Split Jerk x 2 Reps

 

 

 

Session 53

3 min of Cardio

3 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Ring Rows

 

 

With empty bar:

5 Front Squats + 5 Deadlift

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Clean & Jerks

 

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean (Sots Press) x 3 reps

 

followed by...

 

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 3 reps

 

Build over the course of the sets!

 

B.

Every 2:30, for 15 min (6 Sets)

1 Clean Lift Off + 1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk + 1 Split Jerk

  • Set 1-3 @ 65% of 1RM Clean & Jerk
  • Set 4-6 @ 70% of 1RM Clean & Jerk

 

C.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 75-80% of  + 1RM Power Snatch

 

 

D.

3 Sets of

Barbell Lunges x 8 reps each leg

Aim for 2 heavy working sets

 

 

 

 

Session 52

2 Rounds: 15 Air Squats + 5 Push Ups + 10 Ring Rows

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

1 Round: Hold bottom of Air Squat for 1 minute

 

 

With empty bar:

10 Deadlift + 10 Press in Split + 10 Back Squat

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Overhead Squats

5 Hang Snatch + 5 Snatch Balance

 

A.

Every 90 sec for 6 min.

4 Snatch Press from receiving Position

 

B.

Every 90 sec. for 5 min. (10 Sets)

Hang Snatch

  • Set 1-3 = 2 reps @ 70% of 1RM Snatch
  • Set 4-6 = 2 reps @ 75% of 1RM Snatch
  • Set 7-10 = 1 rep @ 80-83% of 1RM Snatch

 

C.

Every 60 sec for 10 min (10 Sets)

1 Power Clean + 1 Power Jerk @ 75% of 1RM Power Clean

 

 

D.

3 Sets of

6-8 KB Bottom Up Press

8 Strict Toes to Bar

 

 

 

 

Session 51

3 min of Cardio

2 Rounds: 5 Push Ups + 30 sec Plank + 15 Air Squats

 

 

A.

Every 90 sec for 6 min.

2 Tall Clean

 

Followed by...

 

Every 90 sec for 6 min.

4 Press in Split

 

Build over the course of the Sets

 

B.

Every 2 min for 20 min (10 Sets)

1 Clean & 2 Split Jerk

  • Set 1 @ 50% of 1RM 
  • Set 2 @ 55% of 1RM 
  • Set 3 @ 60% of 1RM
  • Set 4 @ 65% of 1RM 
  • Set 5 @ 70% of 1RM
  • Set 6 @ 75 % of 1RM 
  • Set 7 @ 80% of 1RM 
  • Set 8 @ 85% of 1RM
  • Set 9-10 @ 90% of 1RM

 

 

C.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 85-90 of 1RM Power Snatch

 

 

D.

Every 60 sec for 8 min (8 Sets)

1 Front Squat @ 90% of 1 RM

 

 

 

 

Session 50

3 Rounds: 10 Cossak Squats + 4 Inchworm Push Ups + 10 RIng Rows

 

With empty Barbell:

  • 5 Deadlift + 5 Press in Split + 5 Front 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 min (4 Sets)

Snatchpress in landing position x 3 reps

 

Followed by...

 

Every 90 sec for 6 (4 Sets)

Tall Snatch x 3 Reps

 

 

Build over the course of the sets-

 

B.

Every 90 sec for 15 min (10 Sets)

Snatch

 

  • Set 1-2 @ 65% of 1RM 
  • Set 3-4 @ 70% of 1RM 
  • Set 5-6 @ 75% of 1RM
  • Set 7-8 @ 80% of 1RM 
  • Set 9-10 @ 85% of 1RM

 

C.

Every 60 sec for 10 min (10 Sets)

Power Clean x 1 rep @ 85-90% of 1 RM Power Clean

 

D.

Every 60 sec for 8 min (8 Sets)

Back Squat @ 80-85% x 2 reps

 

focus on explosive hip extension in the upward movement!

 

 

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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