Olympic Lifting May 4-6

Dumbell Warmup

Primer
4x2 High Hang Power Snatch
*Intent of this is to prime the hip extension, aggressive shrug/high-pull and fast turnover to lockout. Our work sets on the power snatch and power clean below should flow nicely after this primer.

Snatch
2 Power Snatch + 2 OHS
Work to a heavy for the complex

Clean
2 Power Clean + 2 Power Jerk
Work to a heavy for the complex

*Speed and stability are the focus building off of what we have done with our speed training the previous few weeks.

Press/Jerk
Push Press 6-4-2
Load up as reps decrease
Then:
4x1 Split Jerk Use 75% of 1RM Jerk across all 4

Olympic Lifting May 1-3

Barbell Warmup

Strength
4x3 3 Position Snatch DL
*3 Sec Pause at each position.  Keep the weight in the middle of the foot throughout.  Ensure that you are engaging the hamstrings, glutes, core, and lats.  Important to note also that the bar should not touch the body at any time during the movement.  We want to keep it in close proximity but not rest it against, which is defeating the stimulus.

Snatch
2 Power Snatch on every :30 for 6 Minutes

Clean
2 Power Clean on every :30 for 6 Minutes

*Building on the singles of the same format we are looking to develop speed and consistency while cycling.  Keep these weights no higher that 60-65% of your 1RM. 

Jerk
3x (5+3+1)
(Push Press + Push Jerk + Split Jerk)

*This combination creates a demand that allows us to quickly adapt. The need to be fast under the bar in the split jerk will be evident after the first 8 reps that proceed.  Start at a moderate weight here and work to a heavy with good form.

Olympic Lifting April 24-26

Barbell Warmup

Primer
6x1 Muscle Snatch

Snatch
3x (1+1)
Top Down Power Snatch Complex
Top Down Squat Snatch Complex

Clean
3x (1+1)
Top Down Power Clean Complex
Top Down Squat Clean Complex

*No more than 65% for each complex.  The goal here is to develop speed from each position.  After you progress through the power complex you will need to transition to speed under the bar for the squat variation of the complex.  If you need to go lighter to achieve this please do.

Strength
4x6 Push Press

Olympic Lifting April 6-8

Mini Barbell Warm-up

Strength
3x3 Tempo OHS with Pause
5 Sec down to bottom pause 2 up
with speed but controlled

Snatch
4 Sets of the following complex:
3 Snatch Grip Push Press
2 Heaving Snatch Balance
1 Drop Snatch

Clean and Jerk
4 sets of the following complex:
3 Front Squats
2 Push Press
1 Split Jerk

Accessory
3x Max Effort Weighted Planks