Category: Olympic Lifting

Olympic Lifting for April 17, 2018

The Olympic Class gets stable shoulders

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 Balance (50/5 60/4 70/3 (75-79/3)x5)
Clean and Jerk (50/5 60/4 70/3 (75/3)x5)
3 Second Pause in jerk catch
Back Squat (Work to 4×10 @ 74%)

Olympic Lifting for April 12, 2018

The Olympic class does more pauses

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 65/4 (75/3)x5)
Snatch (50/5 60/4 70/3 (75/3)x4)
3 Second pause in the catch
Front Squat (50/6 60/6 (70/5)x4 75/3 (80/2)x2 90/1 80/4)

Olympic Lifting for April 10, 2018

The Olympic class starts a new volume 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 Balance (Weight)
Snatch Balance (50/3 60/3 70/3 (75/3)x5)
Clean and Jerk (50/5 60/4 70/3 (75/3)x4)
Back Squat (Work up to 3×10 @ 70%)

Olympic Lifting for April 5, 2018

The Olympic Class maxes out C&J

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 (50/2 50/2 60/2 70/2 80/1 90/1… Max out)
Front Squat (50/5 60/4 70/3 80/2 90/1… Heavy One)
Snatch Pull (Work to 5×5 @ 80%)

Olympic Lifting for April 3, 2018

The Olympic Class Sends it!

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 (50/2 50/2 60/2 70/2 80/1 90/1… Send it)
Back Squat (50/6 60/4 70/3 80/2 90/1… Heavy 1)
Clean and Jerk (50/3 60/2 (70/2)x6)

Olympic Lifting for March 29, 2018

Olympic Class Finishes the smolov

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 (50/3 60/3 70/3 75/3 85/3 90/4 (3 Open Sets @ 95%))
3-Position Clean (50/2 60/1 70/1 (75-80/1)x5)
Ground-Below Knee-Above Knee
Power Snatch (50/3 60/3 (65-70/2)x5)

Olympic Lifting for March 27, 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 (50/3 60/3 70/3 80/4 (90/5)x5)
Adjust as needed
3 Position Snatch (50/3 60/2 70/1 (75-80/1)x5)
Above Knee, Below Knee, Floor
Clean and Jerk (50/1+3 60/1+3 70/1+2 (75-80/1+2)x4)
1+3= 1Clean+3Jerks
Pause in the catch of the jerk

Olympic Lifting for March 22, 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 (50/3 65/3 75/3 85/3 ,(95/3)x4 )
ADJUST AS NEEDED. MAKE IT HEAVY!
Snatch (40/3 50/3 60/3 65/2 70/2 75/2 (76-85/1)x6)
NO FEET NO HIPS
Clean and Jerk (50/3 60/3 70/2 75/1 (80-85/1)x5)
Pause clean at the knee, pause jerk at the dip

Olympic Lifting for March 20, 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
Power Snatch (50/2 50/2 60/2 70/2 (80-90/1)x6)
Power Clean (50/3 60/3 70/2 (80-90/1)x3)
Push Jerk (50/3 60/3 (70-75/3)x5)

Olympic Lifting for March 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
Front Squat (65/3 75/3 85/4 (90/4)x5)
Adjust AS NEEDED
Snatch Push Press (6×5 @ Heavy)
Increase weight after each set
Squat Clean (50/3 60/3 70/3 80/2 (90/1)x2)