Sort by tags

OLYMPIC LIFTING PROGRAMMING / MARCH

Posted 3rd March 2019 by Geoff Stewart

 

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.