Olympic
Weightlifting
Donnerstag, 22. Januar
3 min of Cardio
2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats
With empty bar:
10 Deadlift + 10 Front Squats + 10 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)
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 1:30 min for 15 min (10 Sets)
1 Snatch
- 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 @ 90-95% of 1RM
C.
Every 3:30 min. for 14 min. (4 Sets)
Clean x 3 reps (unbroken, no dropping)
Build over the course of the sets!
Donnerstag, 15. Januar
3 min of Cardio
2 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Jumping Lunges
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
10 Hang Muscle Clean + 10 Front Squats
10 Press in Split + 10 Split Jerk
5 Clean & Jerks
A.
Every 1:30 min for 6 min. (4 Sets)
4 Press in Clean
then...
Every 1:30 min for 6 min. (4 Sets)
3 Tall Clean
B.
Every 2 min for 20 min. (10 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 7-10 = 80-85% of 1 RM Clean & Jerk
C.
Every 2 min for 10 min.
4 Hang Snatch
build over the Course of the Sets
D.
10 min EMOM
Power Snatch (go heavy)
Donnerstag, 08. Januar
3 min of Cardio
2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats
With empty bar:
10 Deadlift + 5 Front Squats + 10 Press in Split
5 Muscle Clean + 5 Shoulder Press
5 Power Clean + 5 Front Squats
5 Squat Clean
A.
Every 2 min. for 6 min. (4 Sets)
Press in Clean x 4 reps
(low weights)
followed by...
Every 90 sec for 6 min. (4 Sets)
Split Jerk x 4 reps
Build over the course of the sets!
B.
Every 2 min for 16 min. (8 Sets)
Split Jerk x 3 reps
(start with 50 % of 1 RM an build over the course of the sets!)
C.
Every 2 min for 12 min. (6 Sets)
Hang Snatch x 3 Reps
(start with 50 % of 1 RM an build over the course of the sets!)
D.
10 min EMOM
1 Power Clean @ 85-90% of 1 RM
Dienstag, 23. Dezember
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)
Drop Snatch x 3 reps
Build over the course of the sets!
B.
Every 1:30 min for 15 min. (10 Sets)
Hang Snatch x 1 rep
Set 1-2 @ 70%
Set 3-4 @ 75%
Set 5-6 @ 80%
Set 7-8 @ 85%
Set 9-10@ 85%+
C.
Every 4 min for 16 min. (4 Sets)
Hang (Squat) Clean x 3 reps (go heavy)
D.
10 min to work on
Push Jerk x 2 Reps
Donnerstag, 20. Dezember - max out Clean&Jerk or Snatch
3 min of Cardio
2 Rounds: 3 Pull Ups + 6 Burpees + 9 Jumping Air Squats
with empty Barbell:
- 10 Deadlift + 10 Hang Muscle Clean + 10 Press in Split
- 5 Power Clean + 5 Press + 10 Backsquat
- 5 Hang Power Snatch + 5 Overhead Squats
- 5 Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 1:30 min for 6 min. (4 Sets)
Drop Snatch or Press in Clean x 3 reps
followed by...
Every 1:30 min for 6 min. (4 Sets)
Tall Snatch or Tall Clean x 2 reps
Build over the course of the sets.
B.
Ever 2 min., for 20 min. (10 Sets)
Snatch or Clean 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 for the day
C.
10 min EMOM
1 Power Clean or 1 Power Snatch
Dienstag, 18. Dezember
With empty bar:
10 Deadlift + 10 Front Squats + 10 Shoulder Press
10 Muscle Clean + Back Squats
10 Power Clean + 10 Split Jerk
10 Hang Clean
A.
Every 90 sec for 6 min.
2 Tall Clean
Followed by...
Every 90 sec for 6 min.
4 Split Jerk
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 2 min for 8 min.
Snatchgrip around Knee Pulls x 5 reps (go heavy!)
Donnerstag, 11. Dezember
3 min of Cardio
3 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Ring Rows
With empty bar:
10 Deadlift + 10 Front Squats + 10 Shoulder Press
10 Muscle Snatch + 10 Muscle Clean
10 Power Snatch + 10 Power 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, for 20 min (8 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
- Set 7-8 @ 70%+
C.
Every 60 sec for 10 min (10 Sets)
1 Power Snatch @ 75-80% of 1RM Power Snatch
D.
3 Sets of
5 Hang Snatch Pull (go heavy!)
Donnerstag, 04. Dezember
3 min of Cardio
2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats
With empty bar:
10 Deadlift + 10 Front Squats + 10 Press in Split + 10 Backsquats
5 Muscle Snatch + 5 Overhead 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 1:30 min for 15 min. (10 Sets)
Hang Clean x 1 rep
Set 1-2 @ 75%
Set 3-4 @ 80%
Set 5-6 @ 85%
Set 7-8 @ 90%
Set 9-10@ 90%+
C.
10 min EMOM
1 Power Snatch @ 85-90 of 1 RM Power Snatch
D.
Every 2 min for 10 min.
Split Jerk x 3 reps
Build over the course of the Sets
Donnerstag, 27. Juni
3 min of Cardio
2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats
With empty bar:
10 Deadlift + 10 Press + 10 Backsquat
10 Hang Muscle Clean + 10 Front Squats
10 Hang Power Clean (lange Zugphase) + 10 Overhead Squats
5 Hang Squat Clean + 5 Press
A.
Every 1:30 min for 6 min. (4 Sets)
4 Press in Clean
then...
Every 1:30 min for 6 min. (4 Sets)
Tall Clean x 3 Reps
B.
Every 2 min for 20 min. (10 Sets)
1 Clean Deadlift + 1 Hang Squat Clean
Set 1-2 @ 75%
Set 3-4 @ 80%
Set 5-6 @ 85%
Set 7-8 @ 85-90%
Set 9-10 @ 90%+
C.
Every 2min. for 20 min - 10 Sets -
2 Hang Snatch
Build over the course of the Sets
Dienstag, 25. November
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.
Every 2 min for 8 min. - 4 Sets -
Hang Snatch x 4 reps
Build over the course of the Sets
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 x 1 rep @ 75-80%
D.
8 min EMOM
Power Clean x @ 90-95%
Donnerstag, 20. November
3 Rounds: 10 Cossak Squats + 4 Inchworm Push Ups + 10 RIng Rows
With empty Barbell:
- 10 Deadlift + 10 Press in Split + 10 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)
Press in Clean 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 1:15 sec for 12,5 min (10 Sets)
Hang Power Clean x 2 rep @ 75-80% of 1 RM Power Clean
D.
In 10 min find a 4 RM for
Split Jerk
Donnerstag, 13. November
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)
4 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 Hang Snatch
Set 1-2 @ 75%
Set 3-4 @ 80%
Set 5-6 @ 85%
Set 7-8 @ 85-90%
C.
Every 2 min for 12 min. (6 Sets)
Split Jerk x 3 reps
D.
10 min EMOM
1 Power Clean + 1 Power Jerk @ 75-80%
Goal for today is consistency!
Dienstag, 11. November
3 min of Cardio
5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
10 Muscle Clean + 10 Front Squats
5 Press in Clean + 10 Press in Split
A.
Every 1,5 min. for 6 min - 4 Sets
Tall Clean x 3 reps
Into...
Every 1,5 min. for 6 min - 4 Sets
Press in Split x 3 reps
B.
Every 4 min. for 16 min.
Hang Squat Clean x 3 reps (go heavy)
C.
Every min. for 10 min. - 10 Sets
Power Snatch x 1 rep
D.
Every 2 min. for 8 min (4 Sets)
Snatch Grip High Pull x 5 reps
go heavy in set 2-4
Donnerstag, 06. November
3 min of Cardio
5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
5 Muscle Clean + 5 Front Squats
5 Muscle Snatch + 5 Overhead Squats
5 Hang Power Snatch
A.
Every 90 sec for 6 min. (4 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 2 min. for 16 min.
Low Hang Clean (Start unterhalb der Knie)
Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 75%
Set 3 = 1 reps @ 80%
Set 4 = 1 reps @ 80%
Set 5 = 1 reps @ 85%
Set 6 = 1 reps @ 90%
Set 7,8 = 1 reps @ 90%+
C.
Every 90 sec for 12 min. (8 Sets)
Snatch x 1 rep
build over the course of the sets
D.
Establish a 2 RM Split Jerk in 10 min.
Dienstag, 04. November
3 min of Cardio
2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows
With empty bar:
10 Deadlift + 10 Press + 10 Back Squats
10 Hang Power Clean + 10 behind the neck Press + 10 Snatch Balance
10 Front Squats+ 5 Squat Clean
A.
Every 90 sec for 6 min. (4 Sets)
Press in Clean x 4 reps
followed by...
Every 2 min for 8 min. (4 Sets)
Behind the neck Split Jerk x 3 reps
Build over the course of the sets!
B.
Every 2 min. for 20 min.
Hang Squat Clean
Set 1 = 3 reps @ 60%
Set 2 = 3 reps @ 65%
Set 3 = 3 reps @ 70%
Set 4 = 2 reps @ 75%
Set 5 = 2 reps @ 80%
Set 6 = 2 reps @ 85%
Set 7,8,9,10 = 1 rep @ 90-95%
C.
Every 1,5 min. for 15 min (10 Sets)
High Hang Snatch
Set 1 = 2 reps @ 35%
Set 2 = 2 reps @ 40%
Set 3 = 2 reps @ 45%
Set 4 = 2 reps @ 50%
Set 5 = 1 reps @ 55%
Set 6 = 1 reps @ 60%
Set 7,8,9,10 = 1 rep @ 65%+
Donnerstag, 30. Oktober
3 min of Cardio
2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows
With empty bar:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Overhead Squats + 5 behind the neck Press
5 Clean Deadlift + 5 Hang Power Clean + 5 Press + 5 Clean Grip Overhead Squats
10 Backsquats + 10 Snatch Balance
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)
Tall Snatch x 2 reps
Build over the course of the sets!
B.
Every 1:30, for 15:00 min (10 Sets)
Snatch @ 75-85% of 1 RM Snatch
C.
Every 2:30 min for 10 min. - 4 Sets
1 Power Snatch + 3 Overhead Squats with a 3 sec rest in deepest Position!
Start with 55-60% of 1 RM Overhead Squat an build over the course of the sets!
D.
8 min EMOM
Power Snatch x 1 rep
Start with 70% of 1 RM Power Snatch and build over the course of the sets!
Dienstag, 28. Oktober
3 min of Cardio
5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups
With empty bar:
10 Deadlift + 10 Press + 10 Backsquats
3 Muscle Snatch + 3 Overhead Squats
5 Power Snatch + 5 Snatch Balance
5 Squat Snatch
A.
Every 90 sec for 6 min. (4 Sets)
Press in Snatch x 4 reps
followed by...
Every 90 sec for 6 min. (4 Sets)
Clean Grip Snatch x 2 reps
Build over the course of the sets!
B.
Every 2 min. for 16 min.
Low Hang Snatch (Start unterhalb der Knie)
Set 1 = 2 reps @ 45%
Set 2 = 2 reps @ 50%
Set 3 = 2 reps @ 55%
Set 4 = 2 reps @ 60%
Set 5 = 2 reps @ 65%
Set 6 = 2 reps @ 70%
Set 7,8 = 1 rep @ 75%+
C.
Every 2 min. for 10 min (5 Sets)
Hang Clean x 2 reps @ 80%
D.
Push Jerk for Core Strength
Every 2 min. for 10 min (5 Sets)
2 reps (2 sec. stop in deepest push position, go deeper than usual, 2 sec stop in catch position)
Donnerstag, 23. Oktober
3 min of Cardio
2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows
With empty bar:
10 Snatch Deadlift + 5 Snatch High Pull + 10 Press in Split + 10 Back Squats
5 Muscle Snatch + 5 Muscle Clean
5 Power Snatch + 5 Power Clean
5 Squat Snatch + 10 Overhead Squats
A.
Every 90 sec for 6 min. (4 Sets)
Half Split Jerk x 4 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.
10 min EMOM
Power Clean
Build over the course of the Sets
D.
Every 2 min for 12 min (6 Sets)
Split Jerk x 2 Reps
(build over the course of the sets)
Dienstag, 21. Oktober
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 2 sec. for 20 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 @ 80-85% of 1RM Snatch
C.
Every 60 sec for 10 min (10 Sets)
1 Power Snatch
Start @ 65% of 1 RM Power Snatch an build over the course of the Sets
D.
Every 2 min for 8 min.
Hang Snatch Pull x 4 reps (go heavy)
Donnerstag, 16. Oktober
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 2 sec for 16 min. (8 Sets)
Split Jerk x 3 reps
(start with 50 % of 1 RM an build over the course of the sets!)
C.
Ever 90 sec. for min. on the min. for 12 min. (8 Sets)
Clean 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
Dienstag, 14. Oktober
3 min of Cardio
2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Air Squats
With empty bar:
10 Deadlift + 10 Press + 10 Backsquats
5 Hang Muscle Snatch + 5 Overhead Squats
5 Power Snatch + 10 Overhead Squats
5 Squat Snatch
A.
Every 90 sec for 6 min. (4 Sets)
Behind the neck press x 4 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 90 sec for 15 min. (10 Sets)
Power Snatch
(start with 60 % of 1 RM an build over the course of the sets!)
C.
Ever 2 min. on the min. for 12 min. (6 Sets)
Hang Squat Snatch x 3 reps
start with 50 % and build over the course of the sets!
D.
8 min EMOM
1 Hang Squat Clean @ 85-90% of 1 RM
Donnerstag, 10. Oktober
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups
With empty Barbell:
- 10 Deadlift + 10 Press + 10 Back Squats
- 5 Muscle Clean + 5 Press
- 5 Power Clean + 5 Press in Clean
- 5 Tall Clean
- 5 Clean & Jerk
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
In 12 min. to build to up to a heavy Squat Clean + 1 Front Squat
B.
Every 90 sec for 15 min (10 Sets)
Power Clean & Jerk x 1 rep
Build over the course of the Sets
C.
Ever min. on the min. for 12 min. (12 Sets)
Snatch x 1 rep @ 75%
Dienstag, 06. Oktober - max out Clean&Jerk or Snatch
3 min of Cardio
2 Rounds: 3 Pull Ups + 6 Burpees + 9 Jumping Air Squats
with empty Barbell:
- 10 Deadlift + 10 Hang Muscle Clean + 10 Press in Split
- 5 Power Clean + 5 Press + 10 Backsquat
- 5 Hang Power Snatch + 5 Overhead Squats
- 5 Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 1:30 min for 6 min. (4 Sets)
Drop Snatch or Press in Clean x 3 reps
followed by...
Every 1:30 min for 6 min. (4 Sets)
Tall Snatch or Tall Clean x 2 reps
Build over the course of the sets.
B.
Ever 2 min., for 20 min. (10 Sets)
Snatch or Clean 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 for the day
C.
10 min EMOM
1 Power Clean or 1 Power Snatch
D.
4 Sets of
Snatch or Clean Pull x 4 reps
Donnerstag, 02. Oktober
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)
Press in Clean 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 Split Jerk
Build over the course of the sets!
D.
Find a 2 RM Push Press for the Day in 10 min.
Clean from Ground
Dienstag, 30. September
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)
Press in Split 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 min., for 20 min. (10 Sets)
Squat Clean 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 Clean for the day
C.
Every 2 min for 14 min (7 Sets)
1 Power Clean + 3 Split Jerk
- Set 1-2 @ 65-70%
- Set 3-4 @ 70-75 %
- Set 5-7 @ 75%+
D.
4 Sets of
Hang Snatch High Pull x 4 reps
Donnerstag, 25. September
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 2 min. for 8 min.
2 Snatch Press standing tall
2 Snatch Press in Power Position
2 Snatch Press in nearly Squat Position
2 Snatch Press from receiving Position
directly into...
Every 1:30 for 6 min. (4 Sets)
Tall Snatch x 2 reps
Build over the course of the Sets.
B.
Every 2 min for 20 min. (10 Sets)
Hang Snatch
- Set 1-3 = 3 reps @ 55% 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 (go heavy)
D.
it time left
Find a 1 RM Push Jerk in 10 min.
Dienstag, 23. September
3 min of Cardio
2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats
With empty bar:
10 Deadlift + 10 Press in Split + 10 Back Squats
5 Muscle Clean + 5 Front Squats
5 Power Clean + 10 Shoulder Press
5 Cluster
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 2 min for 8 min
1 Clean + 2 Front squats + 1 Split Jerk @ 75-80% of 1 RM Clean & Jerk
D.
Every 60 sec for 10 min. (10 Sets)
1 Power Snatch @ 80-90 % of 1 RM Power Snatch
Donnerstag, 18. September
3 min of Cardio
2 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Jumping Lunges
with empty Barbell:
- 10 Deadlift + 10 Front Squats + 10 Press in Split
- 5 Muscle Snatch + 5 Overhead Squats
- 5 No Feet Snatch
- 5 No Contact Snatch
- 5 No Feet No Contact Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 2 min for 12 min. (6 Sets)
No Feet Snatch x 2reps @ 50-65% of 1 RM Snatch
B.
Ever 2 min., for 20 min. (10 Sets)
Hang Snatch
- Set 1-2 = 4 reps unbroken @ 50 %
- Set 3-4 = 3 reps unbroken @ 60 %
- Set 5-6 = 2 reps unbroken @ 70 %
- Set 7-10 = 1 rep @ 80 % +
C.
10 min EMOM
Power Snatch x 1 rep @ 80-85% of 1 RM Power Snatch
Dienstag, 16. September
3 min of Cardio
3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups
With empty bar:
10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats
5 Hang Power Snatch + 5 Press behind the Neck
5 Snatch Balance
5 Hang Snatch
A.
Every 1:30 min for 6 min. (4 Sets)
4 Press in Clean
Build over the course of the sets
6 min EMOM
1 Tall Snatch
Build over the course of the sets
B.
Every 2 min. for 16 min (8 Sets)
No Contact Snatch x 2 reps @ 50-65% of 1RM
C.
Every 2 min. for 16 min (8 Sets)
1 Clean + 1 Split Jerk
Build over the Course of the Sets
Donnerstag, 11. September
3 min of Cardio
2 Rounds: 10 Ring Rows + 5/5 Cossack Squats + 5 Inchworm Push Ups
with empty Barbell:
- 5 Deadlift + 5 Muscle Snatch + 5 Overhead Squats
- 3 Power Snatch + 3 Overhead Squats
- 5 Press in Clean
- 3 Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 1:30 min for 6 min. (4 Sets)
Snatch Press from receiving x 4 reps
followed by...
Every 1:30 min for 6 min. (4 Sets)
Tall Snatch x 2 reps
Build over the course of the sets.
B.
Ever 2 min., for 14 min. (7 Sets)
Snatch
- Set 1-2 = 2 reps @ 75 %
- Set 3-4 = 2 reps @ 80 %
- Set 5-7 = 1 reps @ 85 %
C.
Every 2 min for 10 min (5 Sets)
Hang Clean x 2 reps @ 75-85% of 1 RM Clean
Build over the course of the sets.
D.
8 min EMOM
1 Power Clean
Dienstag, 09. September
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)
Split Jerk 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 min., for 16 min. (8 Sets)
1 Clean Lift Off + 1 Clean Pull + 1 Hang Clean + 1 Split 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 2 min for 10 min (5 Sets)
1 Clean + "x" Front Squats
- Set 1-2 = 1 rep @ 80-85 %
- Set 3-4 = 2 rep @ 75-80 %
- Set 5 = 3 rep @ 70-75 %
D.
8 min EMOM
Power Snatch x 1 rep @ 75-85% of 1 RM
Donnerstag, 04. September
3 min of Cardio
2 Rounds: 8 Air Squats + 6 Lunges + 4 Inchworm Push Ups + 2 Pull Ups
with empty Barbell:
- 10 Deadlift + 5 Hang Muscle Snatch + 10 Behind the neck Press
- 10 Hang Power Snatch + 5 Overhead Squats
- 10 Backsquats
- 5 Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 1:30 min for 6 min. (4 Sets)
Press in Clean x 4 reps
followed by...
Every 1:30 min for 6 min. (4 Sets)
Tall Snatch x 3 reps
Build over the course of the sets.
B.
Ever 2 min., for 20 min. (10 Sets)
Slow Pull Snatch
- Set 1-2 = 2 reps @ 60 %
- Set 3-4 = 2 reps @ 70 %
- Set 5-7 = 1 reps @ 80 %
- Set 8-10 = 1 reps @ 80 % +
C.
Ever 3 min., for 12 min. (4 Sets)
Squat Cleans x 3 reps (go unbroken)
build over the course of the sets
D.
6 min EMOM
2 Hang Power Clean
build over the course of the sets
Dienstag, 02. September
with empty Barbell:
- 10 Deadlift + 10 Muscle Clean + 10 Press in Split
- 10 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)
Split Jerk 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 1,5 min., for 12 min. (8 Sets)
Muscle Snatch x 1 rep
Build up to a 1 RM for the Day!
C.
Every 2 min for 12 min (6 Sets)
1 Squat Clean + 2 Front Squats
Build over the course of the Sets
D.
8 min EMOM
1 Power Snatch
Build over the course of the Sets
Donnerstag, 28. August
3 min of Cardio
3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups
With empty bar:
10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats
5 Hang Power Snatch + 5 Press behind the Neck
5 Snatch Balance
5 Hang Snatch
A.
Every 1:30 min for 6 min. (4 Sets)
4 Press in Clean
Followed by...
Every 1:30 min for 6 min. (4 Sets)
3 Position Snatch
Build over the course of the sets
B.
Every 2 min. for 16 min (8 Sets)
Snatch x 2 reps @ 70-85% of 1RM
C.
Every 2 min. for 12 min (6 Sets)
Low Hang Clean x 2 reps @ 70-80%
C.
8 min EMOM
1 Power Clean + 1 Split Jerk @ 70-80%
Dienstag, 26. August
3 min of Cardio
3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups
With empty bar:
10 Snatch Deadlift + 10 Hang Muscle Snatch + 10 Back Squats
10 behind the Neck Press + 10 Overhead Squats
10 Tall Snatch
A.
Every 2 min. for 8 min. (4 Sets)
3 Position Power Snatch x 1 rep
Start light and build to moderate. This is meant to be a warmup excercise.
B.
Every 2 min. for 16 min (8 Sets)
Snatch with a 2 second pause below knee & 2 sec pause in catch
Set 1-2 = 2 reps@ 65%
Set 3-4 = 1 rep @ 70%
Set 5-6 = 1 rep @ 75%
Set 7-8 = 1 rep @ 80%
C.
Every 2 min for 8 min.
3 Hang Snatch
build over the course of the sets
D.
10 min EMOM
1 Power Clean
Start @ ca. 75% of your 1 RM and build over the course of the Sets
Donnerstag, 21. 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 Hang Muscle Snatch + 10 behind the Neck Press
5 Hang Power Snatch + 10 Back Squats + 5 Snatch Balance
5 Snatch + 10 Overhead Squats
A.
Every 1:30 min for 6 min. (4 Sets)
4 Press in Clean
then...
Every 1:30 min for 6 min. (4 Sets)
2 Hip Snatch Pull
B.
Every 1:30 min. for 15 min.
1 Hip Snatch
Build over the course of the Sets
C.
Every 90 sec for 15 min (10 Sets)
1 Hip Clean
(start @ 60% of your 1RM Clean and build over the course of the Sets)
D.
8 min EMOM
1 Power Clean (go heavy)
Dienstag, 19. August
3 min of Cardio
2 Rounds: 3 Pull Ups + 3 Inchworm Push Ups + 9 Air Squats
with empty Barbell:
- 5 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats
- 5 Hang Power Snatch + 5 Overhead Squats
- 5 Hang Snatch + 5 behind the neck Press
- 3 Snatch
(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)
A.
Every 1:30 min for 6 min. (4 Sets)
Press in Clean
followed by...
Every 2 min for 8 min. (4 Sets)
3 Hang Squat Snatch
Build over the course of the sets.
B.
Ever 1:30 min., for 18 min. (12 Sets)
Hang Snatch x 1 rep
Build over the course of the sets.
C.
Every 1:15 for 10 min. (8 Sets)
1 Power Clean + Power Jerk
Build over the Course of the Sets
D.
Find a 1RM Thruster in 8 min.
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