Olympic Lifting for February 20, 2018

Olympic Class Deload for the open

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Snatch (50/3/3 60/3/3 70/3/3 (80/2/2)x6)
Hang snatch /Snatch
Clean and Jerk (50/3/3/3 60/3/3/3 70/2/2/2 (75/2/2/2)x4)
Clean/ FS / Power Jerk
Clean Pull (5×3 @ 90%)
Front Squat (50/5 60/4 (65-75/3)x5)
5sec pause 1st rep in bottom
1 and a half squats for the last two reps

Olympic Lifting for February 15, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Clean and Jerk (50/3 60/2 70/2 80/1 85/1 90/1… MAX OUT)
Front Squat (Work to a 1RM)
Snatch ((50/3)x3 60/3 (70-75/2)x3)

Olympic Lifting for February 13, 2018

Olympic Testing week

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Snatch (50/3 60/2 70/2 80/1 85/1 90/1… MAX OUT)
Back Squat (Work to a 1 Rep Max )
Clean and Jerk (50/3/3/3 60/2/2/2 (70-75/1/1/1)x4)
Clean pull/ Clean/ Jerk

Olympic Lifting for February 8, 2018

Olympic Class Test Legs

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (50/4 60/3 70/2 80/2 85/1… Work to 1RM)
Taylor is going to squat at least 300#
Snatch ((50/3)x3 60/2 70/2 (75/2)x3)
Clean and Jerk ((50/3)x3 60/2 70/2 (75/2)x3)
Clean Pull (5×4 @ 90-100%)

Olympic Lifting for February 6, 2018

Olympic Class testing week

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (work to 7×5 @ 80% +30#)
Snatch (50/3 60/2 70/2 80/1 85/1 90/1)
Clean and Jerk ((50/2) x3 60/2 70/2 (75/2)x3)
Front Squat (Work to 10×3 @ 85% + 30#)

Olympic Lifting for February 1, 2018

Olympic class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (work to 5×7 @ 75% + 30#)
Snatch (50/3 60/3 70/2 80/2 85/1 90/1… Heavy one)
Front Squat (work to 4×9 @ 70% + 30#)

Olympic Lifting for January 30, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (Work to 7×5 @ 80% + 20#)
Clean and Jerk (50/2/2/2 60/1/2/2 70/2/2 80/1 (85/1)x5)
-Add weight after each made rep.
Front Squat (Work to 10×3 @ 85% +20#)

Olympic Lifting for January 25, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Front Squat (Work to 4×9 @ 70% + 20#)
Snatch (50/3 60/3 70/2 80/2 (85/1)x5)
Add weight after each rep.
Back Squat (work to 5×7 @ 75% +20#)

Olympic Lifting for January 23, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Back Squat (Work to 7×5 @ 80% + 10#)
Clean and Jerk (50/3 60/3 70/2 80/2 85/1 90/1… Heavy one)
Front Squat (Work to 10×3 @ 85% + 10#)

Olympic Lifting for January 18, 2018

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Front Squat (work to 4×9 @ 70%+10#)
Snatch (50/3 60/3 70/2 80/2 85/1 90/1… Heavy One)
Back Squat (Work to 5×7 @ 75% + 10#)