Weekly Olympic Weightlifting

23rd May 2018

May 23, 2018

A. Split jerk f/rack

E2MOM x 24 ( 12 sets)

Set 1- 2 @70% triple

Set 3-4 @75% triple

Set 5-6 @80% double

Set 7-8 @85% single

Set 9-10 @90% single

Set 11-12 @90%+ single

 

B. E3OM x 15 mins

Back squat

Set 1 ~ 4 reps @70%

Set 2 ~ 3 reps @80%

Set 3 ~ 2 reps @85%

Set 4~ 1 rep @90%

Set 5 ~1 rep @90%+


Saturday 19th May

May 19, 2018

A. Snatch Balance

3 x 2@50%+

3 x 2 @90%

 

B. Snatch

3 x 2@ 50%+

3 x 2 @90%

 

C. Clean

3 x 3 @50%+

3 x 3 @85%


Wednesday 9th May

May 9, 2018

A. Hang Power snatch + OHS

4 x 2 @50%+

4 x 2 @80%

 

B. Clean and Jerk

4 x 2 @50%+

4 x 2@75-80%

 

C. Clean pulls from hang

5 x 3 @110%


Saturday 5th May

May 5, 2018

A. Snatch

4 x 2 @50% +

4 x 1 @90%

 

B. Clean and jerk

4 x 2 @50% +

4 x 1 @90%

 

C. Clean deadlift

5 x 5 @90%

 


Wednesday 2nd May

May 2, 2018

A. BTN snatch grip Push press

4 x 2 @ 90-10%

 

B. Snatch

5 x 1 @95%

 

C. Clean and Jerk

5 x 2 @90%


Saturday 21st April 2018

April 20, 2018

A. OHS

3 x 3 @50%+

4 x 3 @85-95%

 

B. Hang snatch

3 x 2 @50%+

5 x 1 @max

 

C. Clean pulls

6 x 3 @100%


Wednesday 11th April 2018

April 11, 2018

A. Snatch Balance

3 x 2 @50%+

5 x 2 @80%

 

B. Snatch

3 x 2 @50%+

6 x 1 @ 90% wave

( once you have built up to 90% start again @60% and build back up, no more than 60 secs rest on second wave)

 

C. Clean and jerk

3 x 2@50%+

5 x 1 @80%


Wednesday 4th

April 4, 2018

A. Power Snatch + Hang Snatch

4 x 2 @50%+

3 x 2 @80%

 

B. Hang clean + front squat + jerk

4 x 2 @50%+

4 x 1 @ 80-90%

 

C. Snatch Grip Deadlift 

3 x 3 @50%+

3 x 3 @90%

 

If time!

D. 2 x BTN push press + Narrow OHS

4 x 1 AHAFA

 

 


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