Archive

Archive for the ‘Olympic Weightlifting’ Category

Prep Phase – M4 / Power & Speed – Week 2 of 4

August 2nd, 2014 No comments

Mid-Day
1. Snatch 3×1 / 90% or more, 3×2 / 85%
2. Clean + Push Press 3×1 / 90-95%
3. Squat 3×1-2 / 90%, 3×3 / 85%
4. Half Front Squat /Rack 5×3-5 / 85%
5. Clean Pull /Box Mid-Thigh 5×3 / 100%
6. Ax5
A1. Rowing 3×5 / 50%-60%-70%-80%-85%
A2. Pull Ups 10
A3. Dips 10
7. Muscle Snatch /Straps 5×3 /85%

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 2 of 4

August 1st, 2014 No comments

REST DAY

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 2 of 4

July 31st, 2014 No comments

PM
1. Muscle Snatch 5×3 / 85%
2. Power Clean + Military Press 5×3 / 85%
3. Front Squat 3×3 85% or 3×1-2 / 90%
4. Jerk Dips 5×3 / 100%
5. Side-Bend 5×10

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 2 of 4

July 30th, 2014 No comments

AM
1. Rowing 5×3-5 / 85%
2. Bench or seated press 5×3 / 85%
PM
3. Snatch / Straps 3×1 / 90%, 3×1-2 / 85%
4. Clean + Jerk 5×2 / 85%
5. Snatch Pull 5×3 / 100%
6. Drop Snatch 5×3 / 85%
7. Good Morning or Hyper Extension 5×5

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 2 of 4

July 29th, 2014 No comments

PM
1. Power Clean + Push Jerk 5×2 / 85%
2. Snatch / Knee High / Straps 3×2 / 85%
3. Clean Pull 5×3 / 85%
4. Squat 5×1-2 / 90%, or 3×1-2 / 90%, 3×3 / 85%
5. Press 5×3 / 85% or 90%, or more 5×1

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 2 of 4

July 28th, 2014 No comments

AM
1. Push Press /Rack 5×2-3 / 85%
2. Split Squat (your snatch weight) 6×3+3
PM
3. Snatch Deadlift 1×1 / 100% , 3×1-2 / 90%, 3×3 /85%
4. Power Snatch /Straps 3×1 / 90%, 3×2 / 85 % or 6×2-3 / 85%
5. Power Clean + Jerk 5×3 / 85% or 3×1 / 90%, 3×3 / 85%
6. Pull Ups or Side-Bend 5×10

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 1 of 4

July 27th, 2014 No comments

REST DAY

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 1 of 4

July 26th, 2014 No comments

Am or pm.
1. Snatch 3×1 / 90% or more , 3×1-2 / 85% or 5×1-2 / 90%
2. Clean & Jerk 3×1 / 90% , 3×2 / 85% or 5×1 / 90%
3. Front Squat 3×1-2 / 90%, 3×3-4 / 85% or 5×1-2 / 90%
4. Drop Snatch 5×2-3 / 85%
5. Snatch Deadlift 5×3 / 85% or 3×2 / 90%
6. Clean pull 5×3 / 100%
7. Hyper Extension 5×10

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 1 of 4

July 25th, 2014 No comments

REST DAY

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting

Prep Phase – M4 / Power & Speed – Week 1 of 4

July 24th, 2014 No comments

WO #1 (5:00am)
Chinese Warm Up 3min
Jerk Dowel Warm Up 2min
Jerk Technical Warm Up 5min
1x10ea
Rotation+GM+BS+Rack PP+HMC+RDL
1x5ea
Press+PP+PJ+NG OHS+Jerk
1x3ea
Rack Press+RPP+PJ+NG OHS+RJ
1x1ea
3 Pos Push Jerk Land (1/4, 1/2, & Full Squat)
Jerk Balance+Jerk Recovery+Jerk

Technical Work
Power Clean + Push Press 3+3/35% 3+3/45% 3+3/50% 3+3/55% 3+3/65%
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Jerk Balance 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Muscle Snatch /Straps 5×2-3 / 85%, or 5×2-3 / 80%
2. Jerk Recovery (power style) 5×3 / 100%+10kg
3. Rowing 5×3 / 85%
4. Bench Press 5×3 / 85%
5. Dumbbell Press 5×5-10
6. Good Morning 5×5
7. Core work

Share and Enjoy:
  • Twitter
  • Facebook
  • Google Bookmarks
  • StumbleUpon
  • del.icio.us
Categories: Olympic Weightlifting