Olympic Lifting

Objectives of Today’s Training

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

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

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

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• 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.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Improved Barbell Cycling
• Increased Muscle Endurance

Workout-1

For Time – 12 days of Christmas (95/65)

• 1 Deadlift
• 2 Hang Power Cleans
• 3 Front Squats
• 4 Shoulder Press
• 5 Back Squats
• 6 Push Press
• 7 Thrusters
• 8 Squat Cleans
• 9 Push Jerks
• 10 Hang Power Snatches
• 11 Overhead Squats
• 12 Sumo Deadlift High Pulls

This is a 12 round workout. Each round you add the movement to the routine.

Such as:
round 1 = 1 deadlift
round 2 = 1 deadlift and 2 Hang Power Cleans
round 3 = 1 deadlift and 2 Hang Power Cleans and 3 Front Squats
and so on

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

• hang squat clean
• squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

• 30 cal row
• 30 wallballs (30/20)

Objectives of Today’s Training

• Overhead Stability
• Snatch Technique and Mobility

Workout-1

1 round (with barbell)

• 5 Presses
• 5 high-bar back squats

3 rounds (with barbell)

• 5 Overhead Squats
• 5 Sots Press

Workout -2

10 min EMOM

• 5 Overhead Squats (first 5 minutes)
• 5 Squat Snatches (second 5 minutes)

Load the bar with 75/55 or 95/65. Focus on technique

Workout -3

16 min partner AMRAP (you go I go)

• 7 knees-to-elbow
• 3 Snatches (135/95)

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

• 600m Row
• 3 Shankle Complexes (155/115)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

Objectives of Today’s Training

• Shoulder Strength
• Elbow turnover for cleans
• Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

• Press Warm-up Sets
• 3 x 5 Press Work Sets

Workout-2

16 min Alt EMOM

• 8 Hang Squat Cleans (135/95)
• 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

• 3 min @ 20 spm
• 1 min @ 22 spm
• 1 min @ 24 spm
• 1 min @ 26 spm
• 1 min @ 28 spm
• 1 min @ 30 spm

Objectives of Today’s Training

• Olympic Lifting Practice
• Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

• Snatches
• Clean and Jerks
• High / Below Knee Hang Cleans or Snatches
• Overhead Squats
• Snatch Balances
• Jerks
• Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

• 50 push-press
• 50 box step-ups (24/20)
• 50 Squat Cleans
• 50 Knees-to-waist (hold ball between shins)
• 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

• Strength and Power Production
• Gymnastic’s and grip with Toes-to-bar
• Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

• 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

• 150 Calories on an Erg
• 75 toes-to-bar
• 15 Shankle Complex (145/95)
  • 3 Pull Shrugs
  • 1 Hang Squat Clean
  • 2 Jerks