Weekly Olympic Weightlifting

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%


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%


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