Olympic Weightlifting

Snatch Balance Work to Heavy Double Snatch from Hip 75%/2×3 Power Clean & Power Jerk 75%/2×3 Front Squat X/3×3 Planks 3x1minute

Clean & Jerk70%/2, 75%/2, 80%/1×3, 85%/1×3 Clean Pull 105%/3×4 Push Press /5×5 Snatch Grip RDL /5×3 Plate Abs (150)

Muscle Snatch 65%/2×4 Snatch 70%/2, 75%/2, 80%/1×3, 85%/1×3 Back Squat X/3×3 Hyper 5k/14×2, GHSU/14×2

Snatch 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2 Clean & Jerk 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2

Power Clean from Above Knee 70%/3×3 Power Clean & Jerk 75%/(3+1)x3 *The following should be performed as a superset Walking Lunge X/8×3 Strict Toe To... Read More

Snatch Balance /2×5 w/ 2 sec pause in bottom Snatch from Hip 70%/3×3 Snatch from Above Knee 75%/3×3 Front Squat X/4×5 RDL X/5×5

Clean & Jerk 70%/2, 75%/2, 80%/2, 85%/2×3 Clean Pull 105%/3×3 Push Press /5×4 GHR /14×2, Plate Abs (150)

Muscle Snatch 65%/2×3 Snatch 70%/2, 75%/2, 80%/2, 85%/2×3 Back Squat X/4×5 Hyper 5k/14×2, GHSU/14×2

Snatch 80%/1×3, 85%/1×3, 90%/1×3 Clean & Jerk 80%/1×3, 85%/1×3, 90%/1×3 Back Squat X/3×3

Clean From blocks below   75%/3×2, 80%/2×2, 85%/1×2 Jerk From Blocks or Rack  75%/3×2, 80%/2×2, 85%/1×2 *The following should be performed as a superset Walking Lunge... Read More