OLYMPIC LIFTING PROGRAMMING / MARCH
This class is for everyone! Beginner, Intermediate and Advanced! Everyone is welcome.
Right, let’s get to business.
Having had a month of working at higher percentages, I am stripping it back slightly for the month of March. A few less complexes, as I want to focus on the lifts alone.
Naturally, if you know me, I can’t completely eliminate drills and complexes as these help us with the core fundamentals of the Snatch and Clean and Jerk.
Weeks 1 and 2 we are working at 70-75%, wanting to focus on better extension! Squats are simplified (you are welcome Dom).
In this 12 week cycle, I am tapering towards us being able to hit lifts in higher percentages a bit more consistently. Therefore in week 3 you will notice I have dropped the percentages even more, to save our legs for Week 4.
ENJOY THE PROCESS, BRING YOUR A GAME, BE PATIENT, YOU’VE GOT THIS!
See you all this Month!
Thanks
Coach Clarkson
Oly Lifting – March 2019- Month 1 of the new 3-month cycle
Day A Monday
A. Hip Snatch + P Sn + OHS + Drop Snatch 4×1+1+1+1 (work up to 50A%)
B. Snatch 3×3 @70%, 3×3 @75%
C. Back squat 4×5 @75%
D1. Snatch Pulls4x5 @110%
D2. Pull Ups 3×8
Day B Thursday
A. Snatch Balance 4×3 @70%
B. C&J 3×3 @70%, 3×3 @75%
C. Front Squat 4×5 @75%
D.Clean Pulls 5×5 @115%
E.Sit Ups x50 total
Day C – Saturday
A. Sotts Press (elevate heels if it helps) 3×5
elevate the heels with a wedge if you struggle a bit overhead
B. Snatch Pull + Power Snatch + Snatch 4×1+1+1 @70%. 3×1+1+1 @75%
C. Back squat 3×8 @70%
D. Snatch Deadlift 3×7 @100%
Please note, we will be warming up together and sharing bars. No solo work, as team work makes the dream work.