Olympic Weightlifting

Roll Out (5min)
Self Myofascial Release Exercises
Self Myofascial Release Techniques

Warm Up (15min)
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (60min)
3 Sets (10min)
45-30-15sec Hand Stand Holds
8 Scapula Pull Up + Chin-up
12ea Oblique Crunch

3 Sets (10min)
8 True Push-up
8 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets (10min)
8 Manuel Skull Crusher
12 Rockers
12 Archers

3 Sets (10min)
10 Pull Overs
10 V Crunch + Opposite Toe Touch
10 Cobras
15 Oblique Dip

3 Sets (10min)
10 Seated Scapula  Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

Tabata Battling Ropes (4min)
8×20sec on + 10sec Off

Cool Down (15min)
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Power Snatch 5×3/50% w/ 45sec. Rest
1min Rest
Snatch 5×3/60% w/ 45sec. Rest
2min Rest
Clean 3 Position 5×1ea/50% w/ 45sec. Rest
1min 30sec Rest
Clean 5×3/60% w/ 45sec Rest
2min Rest

3 Set
Chain Wave Squats 5-3-5
40m Sled Walk

3 Set
Split BB Squat Jump 6ea + 2sec Hold
40m Revers Sled Walk

3 Set
3 Box Jumps
40m Lateral Sled Walk (20m ea. leg)

Bent Over Row 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Floor Press 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Set
1 Arm Row 10/ 2×8/
Rack Press 10/ 2×8/

3 Set
1 Arm DB Bench w/ Feet Up
Manuel Bench Row 8

3 Set
Seated Manuel Scapula Shoulder Raise 8
Pron Manuel Rear Delt 8

Front Squat 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Rack Deadlifts 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Reverse Hyper Extensions 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Sets
Splits Squats 10ea/ 2×8ea/
Partner Hams 8ea

3 Sets
Lateral Barbell Step Up 10ea/ 2×8ea/
Assisted Hams 8ea

3set
Hack Lung 30sec Hold
Manuel Hip 8ea

Roll Out 5-10min

Warm Up (15min)

2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (70min)

3 Sets
Band Wave Squats 5-3-5
45-30-15sec Hand Stand Holds
6 Scapula Pull Up + Chin-up

3 Sets
6ea 2 Arm K-Bell Lateral Pick Up
6 True Push-up
6 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets
6ea Split Squat
12 DB Skull Crusher
12 Rockers
12 Archers

3 Sets
6ea DB OH Step Up
10 Pull Overs
10 V Crunch
10 Cobras
15 Oblique Dip

3 Sets
6ea Rear leg Split Squat w/10kg
10 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

3 Sets
8 Manuel Reseated Bench Row
15 Reverse Hyper Extensions

Cool Down(15min)

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Clean 3 Position 3ea/20kg 2ea/40kg 1ea/50kg
Clean 3/60 2/90 1/120 1/145 1/155 1/160
Deadlifts 1/190 1/220 1/250
Rack Press 3×10/55-65-75lbs
Floor Press 3×12/95lbs
BOR 3×12/95-145-195lbs

Power Snatch on the min 5×3/40-50-60-70-80
Snatch on the min 5×3/90-100-110
3min Rest
Back Squat 1/120 1min 1/160 2min 1/190 3min 1/210 4min 1/230 5min 1/250kg

Power Clean on the min 5×2/60-80-100-120
Clean on the min 5×2/120-130-140-150-160
5min Rest
Deadlift 1/180 1/230 1/250 1/270

Roll Out 5-10min

3×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

2×10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Core Activation
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

3 Rounds
5 True Push-up
5 Scapula Pull Up + Chin-up
5 Supinated Pull Up + Scapula Pull-up

3 Rounds
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
5ea Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance
10 Turtles

3 Rounds
12 DB Skull Crusher
12 Rockers
12 Archers

3 Rounds
12 Pull Overs
12 V Crunch
12 Cobras
12 Oblique Dip