M2 – Weightlifting – 11 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Snacth Dowel Warm Up 2min Snatch Technical Warm Up 5min 1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press 1x5ea MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop 1x3ea PS+HS+HSB+SB+Sotts Press 1x1ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Technical Work Hang Below the Knee Snatch High Pull …

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MaxM2 – Weightlifting – 11 of 16

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

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 …

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MaxM2 – Weightlifting – 10 of 16

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

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% …

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MaxM2 – Weightlifting – 10 of 16

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Snacth Dowel Warm Up 2min Snatch Technical Warm Up 5min 1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press 1x5ea MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop 1x3ea PS+HS+HSB+SB+Sotts Press 1x1ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Technical Work Snatch Push Press 3/35% 3/45% 3/50% 3/55% …

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MaxM2 – Weightlifting – 10 of 16

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Clean Dowel Warm Up 2min Clean Technical Warm Up 5min 1x10ea Dead+RDL+BOR+HMC+FS+Press 1x5ea MC+HPC+DFS+Push Press+NG OHS 1x3ea PC+HC+HDC+PJ+FS Sotts Press 1x1ea 3 Pos Clean Land (PC +Clean to Parellel+Clean) 3 Pos Clean Pull (HC+HC @ the Knee+Clean) Technical Work Hang Below the Knee Clean Low Pull 3/35% 3/45% 3/50% 3/55% 3/65% Block Below …

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MaxM2 – Weightlifting – 10 of 16

M2 – Weightlifting – 10 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Snacth Dowel Warm Up 2min Snatch Technical Warm Up 5min 1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press 1x5ea MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop 1x3ea PS+HS+HSB+SB+Sotts Press 1x1ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Technical Work Hang Below the Knee Snatch High Pull …

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MaxM2 – Weightlifting – 10 of 16

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (11:00am) Chinese Warm Up 7min Technical Work Snatch Tecnique 1x10ea 4 Pos Step Snatch Pull 1x3ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Clean Tecnique 1x10ea 4 Pos Step Clean Pull 1x3ea 3 Pos Clean Land (PC +Clean to Parellel+Clean) 3 Pos Clean Pull (HC+HC @ …

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MaxM2 – Weightlifting – 9 of 16

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

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% …

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MaxM2 – Weightlifting – 9 of 16

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Snacth Dowel Warm Up 2min Snatch Technical Warm Up 5min 1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press 1x5ea MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop 1x3ea PS+HS+HSB+SB+Sotts Press 1x1ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Technical Work Snatch Push Press 3/35% 3/45% 3/50% 3/55% …

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MaxM2 – Weightlifting – 9 of 16

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Clean Dowel Warm Up 2min Clean Technical Warm Up 5min 1x10ea Dead+RDL+BOR+HMC+FS+Press 1x5ea MC+HPC+DFS+Push Press+NG OHS 1x3ea PC+HC+HDC+PJ+FS Sotts Press 1x1ea 3 Pos Clean Land (PC +Clean to Parellel+Clean) 3 Pos Clean Pull (HC+HC @ the Knee+Clean) Technical Work Hang Below the Knee Clean Low Pull 3/35% 3/45% 3/50% 3/55% 3/65% Block Below …

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MaxM2 – Weightlifting – 9 of 16

M2 – Weightlifting – 9 of 16

Max Olympic Weightlifting Leave a Comment

WO #1 (5:00am) Chinese Warm Up 3min Snacth Dowel Warm Up 2min Snatch Technical Warm Up 5min 1x10ea Sn Dead+HMS+Sn Press+OHS+Sotts Press 1x5ea MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop 1x3ea PS+HS+HSB+SB+Sotts Press 1x1ea 3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch 3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn) Technical Work Hang Below the Knee Snatch High Pull …

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MaxM2 – Weightlifting – 9 of 16

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Snatch Push Press 3/35% 3/40% 3/45% 3/50% 3/55% 2. Snatch 3/35% 3/55% 2/65% 2/75% 1/80% 5×1/85% 2×1/80% 2/70% 2. Clean & Jerk 3/35% 3/55% 2/65% 2/75% 1/80% 5×1/85% 2×1/80% 2/70% 3. Pause Front Squat (3 sec pause) –MTR- 3-3-3-*3-*3 Share and Enjoy:

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MaxM2 – Weightlifting – 8 of 16

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Muscle Snatch -light- 3-3-3-3-3 2. Hang Power Snatch (Mid-Thigh) 3/35% 3/50% 3/60% 2/65% 2/70% 3×1/75% 3. Block Power Clean (mid-thigh) 1/60% 1/65% 1/70% 3×1/75% 4. Block Push Jerk 1/60% 1/65% 1/70% 3×1/75% 4. Front squat 3/60% 3/75% 3/80% of 1RM CJ Share and Enjoy:

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MaxM2 – Weightlifting – 8 of 16

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Snatch long pull + Snatch push press + Overhead squats –light- 3-4×2+2+2 2. Power snatch + OHS (2 sec pause in bottom of OHS and snatch) –light- 4×2+2 3. Push press + Jerk behind neck + Jerk (5 sec hold in split) –light- 4×2+2+2 4. Snatch –MTR- 3/60% 3/65% 2/70% 2/75% 2/80% 1-3×2/ 5. Power Clean + Push …

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MaxM2 – Weightlifting – 8 of 16

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2 2. 3 Position Snatches –light- 3-4×2+2+2 3. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2 4. Snatch 3/50% 2×2/60% 2×2/65% 3×2/70% Clean & Jerk 3/50% 2×2/60% 2×2/65% 3×2/70% 5. Squat jump 3×5 6. Back Squat 3/70% 3/75% 3×2/80% Share and Enjoy:

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MaxM2 – Weightlifting – 8 of 16

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Snatch Push Press 3/35% 3/40% 3/45% 3/50% 3/55% 2. Snatch 3/35% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90% 2/80% 2/70% 2. Clean & Jerk 3/35% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90% 2/80% 2/70% 3. Pause Back Squat (3 sec pause) –MTR- 3-3-3-*3-*3 Share and Enjoy:

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MaxM2 – Weightlifting – 7 of 16

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Muscle Snatch 2. Block Power Snatch (Mid-Thigh) 3/35% 3/50% 3/60% 2/70% 3×1/75% 3. Hang Power Clean + Push Jerk 3+1/60% 3+1/65% 2+1/70% 3×2+1/75% 4. Snatch High-Pull 3×5/80% of 1RM Sn 5. RDL 3×5/80% of 1RM CJ 6. A) 5x a1. 8-10 chin-ups a2. 8-10 Dips Share and Enjoy:

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MaxM2 – Weightlifting – 7 of 16

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2 2. Power clean + Front squat + Clean + Jerk (3 sec pause in split) 4×2+2+2+2 3. Block Clean (Bellow the Knee) 5×3/70% 4. Hang snatch high-pull (flat-footed) –MTR- 4×4 PM 5. Block Snatch (knee) 3/50% 3/60% 2/70% 2/75% 2×2/80% 6. Hang Clean …

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MaxM2 – Weightlifting – 7 of 16

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day 1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2 2. 3 Position Snatches –light- 3-4×2+2+2 3. Snatch High-Pull 3-5×3/90% of 1RM Sn 4. Push Press –MTR- 3-3-3-3-3 PM 5. Power Snatch –MTR- 7-9×2/ 6. Power Clean –MTR- 7-9×2/ 7. Power Jerk –MTR- 7-9×2/ 8. Clean pull 3-5×3/90% of 1RM Sn 9. A) 5x a1. 8-10 Push Ups …

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MaxM2 – Weightlifting – 7 of 16