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 May 3, 2018

Olympic Class DLS Week 2 Day 2

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 (50/3 60/3 70/3 (80/3) x5)
Snatch (50/5 60/3 70/2 75/2 (80-83/3) x 6)
Front Squat (50/5 60/5 70/5 (80/5) x 6)

Olympic Lifting for May 8, 2018

Olympic Class DLS week 3

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 (50/5 60/3 70/2 75/2 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-85/2) x 6)
Back Squat (50/6 60/6 70/6 (80/6)x6)

Olympic Lifting for May 10, 2018

Olympic Class DLS Week 3 Day 2

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 (50/3 60/3 70/3 (80-82/3)x5)
Snatch (50/5 60/3 70/2 75/2 (80-85/3) x 6)
Front Squat (50/5 60/4 70/3 (80/2)x6)

Olympic Lifting for May 15, 2018

Olympic Class DLS Week 4

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 (50/5 60/3 70/2 75/2 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-85/3) x 6)
Back Squat (50/5 60/5 70/5 80/5 (85/5) x 5)

Olympic Lifting for May 17, 2018

Olympic Class DLS Week 4 Day 2

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 70/4 80/4 (90/4)x4)
Snatch (50/5 60/3 70/2 75/2 (80-85/3) x 6)
Push Press (50/3 60/3 70/3 80/3 (84/3) x4)

Olympic Lifting for April 24, 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
Overhead Squat (50/5 60/3 70/2 75/2 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80/2) x 6)
Back Squat (Warm up to (80/3) x 6)

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)

Olympic Lifting for May 1, 2018

Olympic Class DLS Week 2

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 (50/5 60/3 70/2 75/2 (80/2) x 6)
Clean and Jerk (50/5 60/3 70/2 75/2 (80-83/2) x 6)
Back Squat (Warm up to (80/4) x 6)

Olympic Lifting for April 19, 2018

The Olympic Class gets back to squating

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 5×3 @ 75-79%)
Snatch (50/5 60/4 70/3 (75-79/3)x5)
Pause in the catch
Front Squat (50/6 60/5 70/4 80/3 (85/3)x10)
Deadlift (50/10 60/10 (70/8)x3)