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Olympic Weightlifting – October 2019

Posted 2nd October 2019 by claudia clarkson

Week 1

Day 2 – Thursday 

A: Multi Height Clean Pull (Floor, Knee, Hip):  5×1+1+1 – Keep it light – build to 60%

B: No Contact Power Clean: 5×5 – Light load build to 60%

Bar has no contact with thighs, to emphasis that last pull to enable us to get under the bar

C: High Hang Power Clean + High Hang Clean + Jerk :

1×1@50%, 1×1@60%, 1×1@65%, 5×1@70%

D: Bulgarian Split Squat: 3×12 each leg (with DBs or KBs in each hand)

Day 3 – Saturday 

A: Frontsquat: 1×20@25%, 1×10 @50%, 5×6 @65% (controlled on the way down, chest up, elbows up)

B: Strict Press: 7×1 – build to a heavy single for the day

C: Tall Jerk: 4×2

D: Clean Pull + Clean + Jerk: 10×1 (50,60,65,70,70,70,70,70,70,70%)

Week 2

Day 1 – Monday

A: Panda Pull + Power Snatch: 6×1+1 – build to 50-60% (do not start at 50%, start empty bar)

B: High Pull + Muscle Snatch from the Hip: 5×2 (build weight – start with empty bar)

C: Snatch: 1×3@50%, 1×3@60%, 1×2@70%, 1×1 @75%, 5×1@80%

D1: Front Foot Elevated Split Squat: 3×10

D2: Curls and Press with Plate: 3×10

Day 2 – Thursday

A: Backsquat: 1×20@25%, 1×6@50%, 1×6@65%, 1×6@70%, 3×1 @75%

B: Snap Under onto Plates: 5×3

C: Panda Pull + Snatch from Mid-Shin with 5s pause in the catch position:

8×1 (50,60,70,75,75,75,75,75%)

D: Good Mornings: 3×10

Day 3 – Saturday 

A: Panda Pull + Power Clean : 6×2 @50%

B: Clean Pull from Mid-Shin + Clean from Mid-Shin + Jerk:

8×2+1+1 (50, 60,70,75,75,75,75,75%) 1 rep = 2 pulls + 1 clean + 1 jerk

C: Polquin Step Up: 3×15 each leg (weighted if possible)

Week 3

Day 1 – Monday

A: Backsquat: 1×20@25%, 1×10@50%, 1×4@65%, 4×4@80%

B: BTN Snatch Grip Push Press + Snatch Balance + OHS: 5×1+1+1 (build weight – start empty bar)

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

D: Seated box jump: 5×1 (if too easy try weighted holding two light dumbells in each hand)

Day 2 – Thursday

A: High Pull from Hip + Power Clean: 8×1 (50,60,70,75,80,85,85,85%)

B: Clean : 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%

C: Jerk from Racks: 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%

Day 3 – Saturday

A: Vert jumps for height: aim for a target and try and fully extend – 5×1

B : Push Press: 6×3 (build to a 3RM for the day)

C: Jerk Balance: 3×5 (warm up, lighter loads)

D: Hang Clean + Jerk : 1×3@50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1@80%, 3×1@85%

Week 4

Day 1 – Monday

A: Snatch Grip Sots Press: 5×1 (build load)

B: Snatch Pull from the Floor + High Hang Snatch: 8×2 (50,60,70,70,70,70%)

C: Backsquat: 7×5 (25,50,60,60,60,60,60%)

D1: Alecknas (weighted) 3×10

D2: Back Extension: 3×10

Day 2 – Thursday 

A: Power Snatch: 1×5 @50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%

B: Hang Snatch + OHS: 1×3 @50%, 1×2@60%, 1×1@70%, 5×1@75% (2s pause in the catch position for both the Snatch and the OHS, controlled solid movement)

C: Snatch Pulls from Mid-Thigh (in between knee and hip): 6×4 (50,75,75,75,75%)

D: Strict Toes to Bar: 3×10 – keep the core tight, no swinging, scale to knees to elbow or knee raises

Day 3 – Saturday

A: Front Squat: 1×5@25%, 1×3@50%, 1×4@65%, 5×4@75%

B: Muscle Clean from Hang: 5×3 (build load but don’t lose form)

C: Clean + Jerk: 1×2@50%, 1×2@60%, 1×2@70%, 5×1@75-80%

D: RDL : 3×10