Olympic Lifting

12 min Cardio Interval

• 2 min Ski Erg
• 2 min Rest

Clean Warm-up

10 Min EMOM

• Warm Cleans to 80-85%

Conditioning

18 Min E3MOM

• :20 Max Assault Bike
• 1 x Power Clean (80- 85%)

12 min Warm-up

• Squat Therapy
• Warm Up C & J

Strength

7.5 Min E90S

• 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

• 21 Cal AB
• 15 Thrusters (95/65)
• 9 Bar Facing Burpees

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up

Strength

15 Min E90S

• Rounds 1 – 5
  • Warm Up to a 80-85% Snatch
• Rounds 6 – 10
  • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

• 6 – 8 x Thrusters (95/65)
• 6 – 8 x Pull-ups

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up
• Warm-Up Cluster

Strength

10 min E2MOM

• 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

• 250m Row
• 2 Rounds of Light DT (115 / 85)
  • 12 deadlifts
  • 9 Hang Cleans
  • 6 Push Presses

10 min Warm-up

Conditioning

15 min E90S

• 50m sprint
• 1 Clean and Jerk (85% 1 rm)

Strength

8 Rounds min Alt EMOM

• 3 – 5 x Front Squarts (increase weight)
• 3 -5 x Strict Press

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

• 8 Thrusters (95/65)
• 24 Box Jumps (24/20)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

• Snatches (95/65)
• Burpees