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

July 25th, 2014 No comments

REST DAY

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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

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Categories: Olympic Weightlifting

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

July 23rd, 2014 No comments

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% 3/65%
Muscle Snatch 3×3/35% 3×2/45% 3×1/55%
Block High Snatch 3/35% 3/45% 3/50% 3/55% 3/65%

WO #2 (11:00am)
1. Squat 3 x1-2 / 90% or more, 3×5 / 85%
2. Jerk dip 5×3 /100%+20kg
3. Rowing 5×5 / 85%

WO #3 (4pm)
4. Snatch /Hang/Straps 5×1-2 / 90%, or 3×1 / 90%, 5×2 /85 %
5. Power Clean + Push Jerk 3×1 / 90%, 3×2 / 85%
6. Clean Pull 5×3 / 100%
7. Triceps 5×10

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Categories: Olympic Weightlifting

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

July 22nd, 2014 No comments

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 the Knee Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Clean 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Power Clean 5×2-3 /85%
2. Push Press / Rack 5×2-3 / 85%
3. Muscle Snatch /Straps 5×2-3 / 85%
4. Deadlift 5×3 / 100%
6. Pull Ups 4-5×10
5. Core work

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Categories: Olympic Weightlifting

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

July 21st, 2014 No comments

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 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Snatch 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
1. Snatch Pull from box 5×3/100%
2. Front Squat 3×1-2 / 90%, 3×3-4 85%

WO #3 (4pm)
3. Snatch 3×1/ 90% or more, 3×2 / 85%
4. Power Clean+Jerk 3×1 / 90%, 3×2 / 85%
5. Snatch Deadlift 5×3 / 100%
6. Triceps 5×10 or Rowing 6×5

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Categories: Olympic Weightlifting

Prep Phase – M3 / Strength – Week 4 of 4

July 20th, 2014 No comments

REST DAY

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Categories: Olympic Weightlifting

Prep Phase – M3 / Strength – Week 4 of 4

July 19th, 2014 No comments

1. Snatch -MTR- 3-3-2-2-1-1-1-1-1-*1
2. Clean & Jerk -MTR- 3-3-2-2-1-1-1-1-1-*1
3. Back Squat -RFH- 3-2-1-1-1

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Categories: Olympic Weightlifting

Prep Phase – M3 / Strength – Week 4 of 4

July 18th, 2014 No comments

1. Snatch -MTR- 3/35% 2/50% 2/62.5% 1/70%
2. Clean & Jerk – 3/35% 2/50% 2/62.5% 1/70%

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Categories: Olympic Weightlifting

Prep Phase – M3 / Strength – Week 4 of 4

July 17th, 2014 No comments

REST DAY

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Categories: Olympic Weightlifting

Prep Phase – M3 / Strength – Week 4 of 4

July 16th, 2014 No comments

1. Snatch -MTR- 3/35% 2/50% 2/62.5% 1/72.5% 1/80%
2. Clean & Jerk – 3/35% 2/50% 2/62.5% 1/72.5% 1/80%

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Categories: Olympic Weightlifting