Olympic Lifting

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

• 8 Thrusters (95/65)
• 24 Box Jumps (24/20)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

• Snatches (95/65)
• Burpees

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Improved Barbell Cycling
• Increased Muscle Endurance

Workout-1

For Time – 12 days of Christmas (95/65)

• 1 Deadlift
• 2 Hang Power Cleans
• 3 Front Squats
• 4 Shoulder Press
• 5 Back Squats
• 6 Push Press
• 7 Thrusters
• 8 Squat Cleans
• 9 Push Jerks
• 10 Hang Power Snatches
• 11 Overhead Squats
• 12 Sumo Deadlift High Pulls

This is a 12 round workout. Each round you add the movement to the routine.

Such as:
round 1 = 1 deadlift
round 2 = 1 deadlift and 2 Hang Power Cleans
round 3 = 1 deadlift and 2 Hang Power Cleans and 3 Front Squats
and so on

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

• hang squat clean
• squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

• 30 cal row
• 30 wallballs (30/20)

Objectives of Today’s Training

• Overhead Stability
• Snatch Technique and Mobility

Workout-1

1 round (with barbell)

• 5 Presses
• 5 high-bar back squats

3 rounds (with barbell)

• 5 Overhead Squats
• 5 Sots Press

Workout -2

10 min EMOM

• 5 Overhead Squats (first 5 minutes)
• 5 Squat Snatches (second 5 minutes)

Load the bar with 75/55 or 95/65. Focus on technique

Workout -3

16 min partner AMRAP (you go I go)

• 7 knees-to-elbow
• 3 Snatches (135/95)

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

• 600m Row
• 3 Shankle Complexes (155/115)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks