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Oly – Lifting JULY (one week late…)

Posted 11th July 2019 by claudia clarkson

Hi Team

Claudia here, after a few technical glitches, I am back and can post Oly programming online! WOO HOO

We are into Week 2 now and working on paused Front and Backsquats upping the volume at lower percentages. Let’s get those legs working.

This month we are working on sharpening that turnover and getting nice and tall, work with purpose on those lighter percentages, to enable us to translate good lifts when we go into the higher %%%

Focusing on pauses at the knee to maintain that tension throughout the whole lift. More drills to work on our second pull and get that extension.

 

Week 2 

Wednesday / Thursday

A: Drop Snatch – 5×5 @50% of 1RM Snatch

B: Muscle Snatch with pause at the knee – 5×4 @50%

C: Snatch Pull to knee + Snatch – 1x 1 @50%, 1×1@60%, 6 x1 @70%

D: Gorilla Row – 3×10

Friday

A: Front squat – 5×5 @60%

B: Panda Pull + Power Clean – 1×1 @50%, 1×1@60%, 5×1%65%

C: Clean + Hang Clean + Jerk – 1×1@50%, 1×1@60%, 1×1@70%, 5×1 @75%

D: Barbell Squat Jump: 5×5 light

 

Week 3

Monday

A: Backsquat – 1×6 @25%, 1×6 @50%, 5×6 @60%

B: Snatch – 1×5 @50%, 1×4 @60%, 1×3@70%, 6×1@80% (make them look AMAZING)

C: Push Press from Behind the Neck Snatch Grip – 5×5 (light – medium weight up to 70%)

D: V-Ups- 3×20 (if there is time )

Wednesday / Thursday

A: Jerk Dips – 1×10@50%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100% (of clean)

B: Clean from mid-thigh + Power Jerk – 1×1 @50%, 1×1@60%, 3×1@70%, 3×1@80%

C: Deficit Clean Pulls : 5×5 @70% of 1RM Clean

D: Romanian DL – 3×15 @40%

Saturday

A: 1 1/4 Front Squats – 1×5@25%, 1×5@50%, 1×4@55%, 1×3@60%,1×2@65%, 1×1@70%, 1×1@75%

B: Power Clean from mid-shin – 5×4@55%

C: Clean + Clean from mid-shin + Jerk – 1×1 @50%, 1×1@60%, 1×1@70%, 5×1 @75%, 1×1@80%

D: Russian Twists – 3×20

Week 4

Monday

A: Paused Backsquats – 1×10@25%, 1×5@60%, 1×3@70%, 5×1 @80%

B: Power Snatch from Mid-Shin – 1×3 @50%, 1×2 @60%, 3×2@70%

C: Snatch – 1×3@50%, 1×2@60%, 1×1@70%, 1×3@65%, 1×2@75%, 1×1 @80%, 1×3@75%, 1×2@80%, 1×1 @85%

D: Sit ups – 3×15

Wednesday/Thursday

A: Drop Snatch + OHS – 5×3 progress load, start with empty bar (Everyone!)

B: Snatch Pull with pause at the knees – 1×3@50%, 1×3 @60%, 1×3 @70%, 1×3 @80%

C: Snatch from Mid-Thigh – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 5×1 @80%

D: Seated box jumps – 3×5

Saturday

A: Front Squat – 1×5 @50%, 1×5@60%, 5×3 @65%

B: Clean Pull + Muscle Clean + Power Clean – 7×5 @50-60% of your 1RM Power Clean

C: Clean and Jerk – 1×10 @25%, 1×5@50%, 1×3@60%, 4×4 @70%

D: Back Extensions – 3×10