Olympic
Weightlifting
Donnerstag, 14. August
3 min of Cardio
2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
5 Muscle Snatch + 5 Overhead Squats
10 Front Squats + 10 Push Press
A.
Every 1:30 min for 6 min. (4 Sets)
Clean Grip Overhead Squat x 4 reps
B.
Every 90 sec. for 12 min (8 Sets)
1 Snatch High Pull + 1 Hang Power Snatch
Start with 60 % of your 1 RM Power Snatch an build over the course of the sets!
C.
In 10 min
build to a heavy Set of
2 Power Cleans + 2 Push Press
D.
Every 2:30 min for 15 min (6 Sets)
Perform this complex:
- 1 Power Clean
- 1 Front Squat with 3 sec pause at bottom
- 1 Front Squat with double bounce
- 1 Front Squat
Dienstag, 12. August
3 min of Cardio
3 Rounds: 3 Inchworm Push Ups + 8 Barbell Squats + 8 Ring Rows
With empty bar:
5 Front Squats + 10 Deadlift
5 Muscle Clean + 10 Press
5 Power Clean + 10 Press in Split
5 Clean
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 min. for 15 min (6 Sets)
1 High Hang Clean + 1 Hang Clean + 1 Clean
Build over the course of the sets!
C.
Every 1:15 min. for 10 min (8 Sets)
1 Power Clean + 1 Split Jerk
Build over the course of the sets!
D.
Every 60 sec for 8 min (8 Sets)
1 Power Snatch @ 80-85% of + 1RM Power Snatch
Donnerstag, 07. August
3 min of Cardio
2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
5 Hang Muscle Snatch + 5 Overhead Squats
5 Hang Power Snatch + 10 Behind the Neck Press + 10 Backsquats
5 Hang Snatch
A.
Every 1:30 min for 6 min. (4 Sets)
Press in Clean x 4 reps
folowed by...
Every 1:30 min for 6 min. (4 Sets)
2 Tall Snatch
Build over the course of the 4 Sets
B.
Every 2 min for 20 min. (10 Sets)
Snatch
Set 1-3 = 2 reps @ 60-70%
Set 4-6 = 1 rep @ 70-80%
Set 7-10 = 1 rep @ 80% +
C.
8 min EMOM
Power Snatch x 1 rep
Build over the course of the Sets
C.
Every 90 sec for 12 min. (8 Sets)
Power Clean x 1 rep + 1 Split Jerk (go heavy)
Dienstag, 05. August
3 min of Cardio
2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups
With empty bar:
10 Snatch Deadlift + 5 Muscle Snatch + 10 behind the Neck Press
5 Power Snatch + 10 Back Squats + 5 Snatch Balance
5 Snatch + 10 Overhead Squats
A.
Every 1:30 min for 6 min. (4 Sets)
4 behind the neck sots press
B.
Every 2 min. for 14 min.
No Contact Snatch x 2 reps @ 50-60% of 1 RM Snatch
This is an excercise to teach you proper rythm of the lift. It´ll help you get a better feel for the snatch as without bar body contact, there´s not a big increase in acceleration. So you´ll have to FEEL when to stop extending & when to pull under. Its´s meant to be lighter, so don´t go to a point where you are failing lifts.
C.
8 min EMOM
1 Power Snatch @ 85-90%
D.
Every 2 for 16 min. (8 Sets)
1 Clean + 1 Front Squat + 1 Jerk
Star with ca. 70 % of your 1 RM Clean & Jerk and build over the course of the Sets