Olympic Lifting for June 19, 2018

The Olympic Class Starts a new block

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 (70/2/2)x7)
%/ HBK Snatch/ Snatch
Snatch Pull (80% 5×3)
Push Jerk (50/2/2 60/2/2 70/1/1 (75/1/1)x8)
%/Power jerk/ Split jerk
Front Squat (50/8 60/8 (75/8)x4)

Olympic Lifting for June 14, 2018

Olympic Class tests CJ

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)
Clean Pull (1-1-1-1-1-1 @ 100%)
Snatch (50/3/3 60/2/2 70/2/2 (80/1/1)x7)

Olympic Lifting for June 12, 2018

Olympic Class Tests SN

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 60/3 70/2 80/2 85/1 90/1… Max out)
Make smart jumps after 90%!!
Clean (50/3 60/3 70/3 80/2 (85-90/1)x3)
Push Press (50/3 60/2 70/2 80/1 (85/1)x4)
1 rep = 1 Push Press + 1 Jerk

Olympic Lifting for June 7, 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 (50/5 60/4 70/3 (80/2) x4)
Focus on quick and controlled reps!
Snatch (50/3 60/3 70/3 (75/2)x5)
Clean and Jerk (50/3 60/3 70/3 (75/2)x5)

Olympic Lifting for June 5, 2018

Olympic Class Testing

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 (50/5 60/4 70/3 80/2 90/1… Work to Max)
Snatch (50/3 60/3 70/3 80/2 (90/1)x3)
Clean and Jerk (50/3 60/3 70/3 80/2 (90/1)x3)

Olympic Lifting for May 31, 2018

Olympic Class DLS Week 6 D2

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 60/3 70/3 80/2 (90/1)x3)
Clean and Jerk (50/3 60/3 70/3 80/2 (90/1)x3)
Front Squat (Work up to (80/2) x6)
Focus on speed and mechanics!

Olympic Lifting for May 29, 2018

Olympic Class DLS week 6

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 (50/5 60/4 70/3 80/2 90/1 95/1 100/1 105/1)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-89/3) x 6)
Snatch (50/5 60/3 70/2 75/2 (80-85/3)x4)

Olympic Lifting for May 24, 2018

Olympic DLS week 5 D2

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
Push Press (50/5 60/4 70/3 80/2 (86/2) x5)
Snatch (50/5 60/3 70/2 75/2 (80-87/3)x 6)
Front Squat (Work up to 80/2 x6)

Olympic Lifting for May 22, 2018

Olympic Class DLS week 5

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
Overhead Squat (50/3 60/3 70/3 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-87/3) x 6)
Back Squat (50/5 60/4 70/3 80/3 (90-95/3))

Olympic Lifting for April 26, 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
Push Press (Warm up to (80/2) x 6)
Snatch (50/5 60/4 70/3 (80/3)x5)
Front Squat (Warm up to (80/2) x 6)