Olympic Lifting April 3-5

Barbell Warm-up

Panda Pull
Discuss elements and training purpose of the Panda Pull
then work to a heavy single

Snatch
3x3 High Hang Snatch @ 50-60%
Then
1-1-1 Snatch @ 70%

Clean
3x3 High Hang Clean @ 50-60%
Then
1-1-1 Clean @ 70%

*Training Goal: The overall goal here
is to hit the high hang position during the 3 full lifts.
Feel the "Finish and Pull Under" during the High Hang Drills then,
feel the same finish and pull under during the full lift. "Slow is Smooth-Smooth is Fast"

Accessory
3x3 Jerk Balance

Olympic Lifting March 30-April 1

Barbell Warm-up

Strength
6x1 Snatch Pull (from knee)

Snatch
4x (1+1+1)
(Snatch + Hang Snatch + Drop Snatch)

Clean
4x (1+1+3)
(Clean + Hang Clean + FS)

Jerk
3x (3+1+1)
(Push Press + Jerk + Split Jerk)

Olympic Lifting March 23-25

Barbell Warm-up

Strength
6x1 Clean Pull
Work to a Heavy

Snatch
4x (1+1)
(Pause Power Snatch + Pause Snatch)
*3 Sec Pause at knee

Clean
4x (1+1)
(Pause Power Clean + Pause Clean)
*3 Sec Pause at knee

Press
2x
Max Push Press + Max Push Jerk
*Use 55-65% of 1RM Jerk

Mobility or 17.5 Strategy/Skillwork

Olympic Lifting March 20-22

Barbell Warm-up

Primer
4x (2+2)
(Snatch High Pull + Muscle Snatch)

Snatch
4x3 High Hang Snatch
(Snatch Pull Under)

Clean and Jerk
4x (1+1+1+1)
(Power Clean + FS + HH Clean + Jerk)

Accessory Strength
2x10
(1 Good Morning + 1 Back Squat = 1)
Stay on the lighter side on this