Weekly Olympic Weightlifting

Weightlifting W/C 2nd January 2019

January 1, 2019

Session 1

 

Snatch + OHS

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x4

 

Snatch Pulls

 

4 @ 100% x2

4 @ 110% x2

 

Jerk 

8 x 4

 

 


Weightlifting W/C 17th December 2018

December 16, 2018

Session 1

 

Power Clean

 

3 @ 75%


2 @ 80%


2 @ 85%


1 @ 90%


1 @ 95%


1 @ 100%
+ ( no more than 3 attempts )

 

Clean Pulls

 

4 @ 110% x4

 

RDL’s

 

5 @ 80% x4 sets

 

Session 2

 

Jerk from Rack

 

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

 

Sna


Weightlifting W/C 10th December 2018

December 9, 2018

Session 1

 

Clean & Jerk

 

3 @ 60%


2 @ 70%


2 @ 75%


2 @ 80%


1 @ 85%


1 @ 90%


1 @ 95% x3

 

Snatch pulls

 

3 @ 100 % x3

3 @ 110% x2

 

Plyometric

 

Seated squats

 

Session 2

 

Power snatch

 

3 @ 60%

3 @ 70%


2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90% x2

 

Snatch balance


Weightlifting W/C 3rd December 2018

December 2, 2018

Session 1

 

Snatch

 

Max out

 

Or

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

1 @ 85%

 

Plyometric

 

8 x 5

High box jumps

 

Abs

 

Session 2

 

 

Clean & Jerk

 

Max out

 

Or

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%


Weightlifting W/C 26th November 2018

November 25, 2018

Session 1

 

Power Snatch

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3

 

Front Squat

 

Up to 90% for 3 singles

 

Abs

If time allows

 

Session 2

 

Power Clean + Split Jerk

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3

 

Back Squat

 

Up to 90% for 3 singles

 

Abs

If time allows

 

 <


Weightlifting W/C 19th November 2018

November 18, 2018

Session 1

 

Snatch pull to knee + Snatch Pull + Snatch

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Good Mornings

 

10 @ AHAFA  x4

 

Abs

 

( if time allows )

 

30 Banded Crunches

30 Sec Plank hold

20 Russian Twists

x3

 

 

Session 2

 

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65% x2

2 @ 70%


Weightlifting W/C 12th November 2018

November 11, 2018

Session 1

 

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% x3

 

RDL’s

 

6 x 5

AHAFA

 

Abs

 

(If time allows)

 

 

Session 2

 

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

Snatch Grip Push Press (BHN)

 

5 @


Weightlifting W/C 5th November 2018

November 5, 2018

Session 1

 

Jerk behind neck

 

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85% x2

1 @ 90% x2

2 @ 80%

 

Dead stop front Squats

 

Work up to a heavy single.

 

Explosive power

 

20 x box jumps

30 sec wall sit

60 Sec plank hold

6 jumping lunges

 

x 4 rounds

 

 

Session 2

 

Snatch balance

 

3 @ 65% x2

3 @ 70%

3 @


Weightlifting W/C 29th October 2018

October 28, 2018

Session 1

 

Power Snatch

 

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85% x2

 

Clean pulls

 

4 @ 95% x2

4 @ 100 % x2 sets

 

Accessory work

 

 

Session 2

 

 

Clean + Clean & Jerk + Jerk

 

2 @ 65%

2 @ 70%

2 @ 75% x2

1 @ 80% x2

1 @ 85+ if all reps hit

 

Snatch Deadlift – to knee. ( First pull )


Weightlifting W/C 22nd October 2018

October 22, 2018

Session 1

 

Power Clean & Power Jerk

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

Snatch pulls

4 @ 100% x2
4 @ 110 % x2 sets

 

Accessory work

 


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