Weekly Olympic Weightlifting

Wednesday 4th July

July 4, 2018

Snatch

3 x 2 @50%

3 x 2 @80%

 

Power + Hang clean

3 x 2 @50%

3 x 2 @75-80%

 

Clean deadlift

5 x 5 @120%


23rd June 2018

June 23, 2018

A. BTN snatch push press

3 x 3 @50%

3 x 3 @80%

 

B. Clean and Jerk

3 x 2 @50%

3 x 2 @90%

 

C. Clean pulls

4 x 3 @120%


20th June 2018

June 20, 2018

A. Muscle snatch

3 x 3 @50%+

3 x 3 @70%

 

B. Hang snatch

3 x 2 @50%+

3 x 2 @80-85%

 

C. Hang clean

3 x 2 @50%+

3 x 2 @80-85%


16th June 2018

June 16, 2018

A. Snatch balance

4 x 2 @50%+

4 x 1 @90-1005

 

B. Snatch

4 x 2 @50%+

4 x 1 @90-95% ( no fails)

 

C. Snatch super pulls

4 x 9 @90%


13th June 2018

June 13, 2018

A. Power snatch + snatch

3 x 2 @50%+

3 x 3 @75-80%

 

B. Power clean+clean

3 x 2 @50%+

3 x 3 @80-85%

 

C. Front squat

4 x 5 AHAFA


9th June 2018

June 9, 2018

A. Overhead squat

3 x 3 @50%+

3 x 3 @100%

 

B. 2 x Snatch lift off + snatch

3 x 2 @50%+

3 x 2 @75-80%

 

C. Snatch pulls f/hang

4 x 3 @100%


6th June 2018

June 6, 2018

A. Muscle snatch

3 x 3 @50%+

3 x 3 @60-70%

 

B. Clean+jerk+jerk

3 x 1 @50%+

4 x 1 @75-80%

 

C. Back squat 12Rm


2nd June

June 2, 2018

A. BTN snatch push press

3 x 3 @50%+

3 x 3 @80-85%

 

B. Snatch

3 x 3 @50%+

3 x 3 @80-85%

 

C. Clean+clean+jerk

3 x 2 @50%+

4x 2 @75-80%


30th May 2018

May 30, 2018

A. Hang snatch

3 x 2 @50%

3 x 2 @80%

 

B. Hang Power + Hang clean

3 x 2 @50%

3 x 2 @75-80%

 

C. Clean deadlift

5 x 5 @120%


26th May 2018

May 26, 2018

A. Build to heavy complex

Power clean + hang squat clean + Jerk

Then..

4 sets

3 x Power clean + clean+ jerk ( see above) @80%

note: max 10 secs rest between picking the bar up

 

B. Snatch pulls

4 x 3 @ 110%


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