December – Weightlifting
We start the first week strong! We are going to test our main lifts in week 1 and establish where we are and if you are new to Oly and aren’t sure what your maxes our, this is a fun way to find out!
Throughout the weeks, we will be including a lot more work from mid-shin and/or a pause at the knees, focusing on trying to maintain strong back throughout the whole lift.
Snatch Balance and OHS, to work on our core!
Squats percentages are on the upper %, therefore make sure your warm up sets are dynamic and explosive.
HAVE FUN! WOOOOO
Week 1
Monday
A: Power Snatch + Snatch Balance : 5×1+1 ( Keep it light)
B: Snatch Lift Off + Power Snatch + Snatch : 4×1+1+1 (do not exceed 70%)
C: Snatch: Find your max for the day
Thursday
A: Muscle Clean from Hang: 1×5,1×4,1×3,1×2,1×1 ( try and get this done in 10mins, hold position at the knee, keep your back strong and accelerate)
B: Clean from Mid-Shin: 1×5 @50%, 1×4@60%, 1×3@70%, 6×2@75% (Make sure you keep your chest over your feet in the setup, take each rep from the floor)
C: Panda Pull: 1×5 @50%, 1×4@70%, 5×3@80% (try and do this as an EMOM, get the bar to chest height)
D: Push Press: 5×5
Saturday
A: Split Jerk: 4×2 (keep it light)
B: Power Clean + Clean + Jerk: 4×1+1+1 (do not exceed 70%)
C: Clean and Jerk (find your max for the day)
Week 2
Monday
A: No Contact Muscle Snatch: 5×3 (find your 3 rep max for the day)
B: Hang Snatch: 1×2@50%, 1×2@60%, 1×2@70%,3×2@75%, 4×2@80%
C: Front Squat: 1×5@25%, 1×4@50%, 1×3@60%, 1×2@70%, 1×1@80%,1×1@85%, 2×1@90%
Thursday
A: Push Press (Behind the Neck) + Snatch Balance + OHS: 5×1 (keep it lighti) – build to 60%
B: 2x Panda Pull + Snatch from Hang : 1×2@50%, 1×2@60%, 1×1@70%, 5×1@75% ( 1 rep = 2 Pulls + 1 Snatch)
C: Backsquat: 1×5@25%, 1×2@50%, 1×2@60%, 1×8 @65%, 1×8@65% (Focus on shapes in the first couple of sets and then drop in 2 sets of 8)
D: Alecknas : 3×8
Saturday
A: Power Jerk from Racks: 5×3 50-60% of 1RM Split Jerk
B: Clean and Jerk: 1×3@50%, 1×2@60%, 1×2@70%,1×1@75%, 6×1 @80-90% (Aim to get 6-8 sets between 80-90%)
C: Sumo dead lift from low blocks : 6×5 (@70,90,100,110,110%)
Week 3
Monday
A: Power Snatch: 7×2 (@50,60,70,75,80,80,80%)
B: Snatch with Pause @ Mid-Shin 1×3@50%, 1×3@60%,1×3@70%, 1×2@75%, 1×2@75%, 3×1@80% (really focus on a strong position from the floor)
C: Front Squat: 1×5@25%, 1×3@50%, 1×3@60%, 4×3@70% (Make this dynamic)
Thursday
A: Power Clean: 1×3@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80% (this shouldn’t take longer than 10 mins, cycle through it quickly, YGIG with your partner)
B: Jerk from Racks: 1×3@50%, 1×2@60%,1×2@70%,5×1@80%++ (aim to work up to 80%++)
C: Clean high pulls: 1×5@50%, 6×3@60%
D: Strict Press: 5×3 (find your heavy 3 in 5 sets)
Saturday
A: Behind the Neck Jerk Balance: 6×3 – work up to 50%, of your C&J PB
(work on depth, use this to really open the hips, if you struggle to go behind the next, try a wider grip from the front)
B: Clean and Jerk with pause @knees: 1×2@50%, 1×1@60%, 1×1@70%, 1×2@60%, 1×1@70%, 1×1@80%, 1×270%, 1×1@80%, 1×1@85%, 1×1@85%
C: Front Squats: 1×5@25%, 1×2@60%, 1×1@70%, 1×1@80%, 1×1@85%, 1×1@90%, 1×1@92%
Week 4
Monday
A: Snatch Balance + OHS: 1×2@50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1@80%
(1 rep = 1+1, What ever you would like to snatch you should be able to snatch balance)
B: Snatch with Pause @knee: 1×5@50%, 1×4@60%, 1×2@70%, 1×2@75%, 4×1@80%
(80% if you can get near 90% then you are flying, hold the start position for a 1sec count. You need to keep your chest right over your feet to be able to maximise how much force you can put into these)
C: Backsquats 1×5@25%, 1z3@50%, 1×2@60%, 1x2X70%, 1×2@80%, 2×4@85%
D1: Side Planks: 3x30s each side
D2: Oblique Twists 2×20
Thursday
A: Power Snatch from Hang (NO FOOT WORK): 5×3 @50%-60%
(set your feet up in your Power Snatch catch position and start from there, don’t jump, focus on a strong pull and acceleration from the knee)
B: Snatch from mid-shin: 1×3@50, 1×2@60%, 1×2@70%, 1×1@75%, 5×1@80%
C: Snatch High-Pulls: 5×3 @60%
Saturday
A: Power Jerk: 5×3 (@50, 60,60,60,60%)
B: Power Clean and Jerk: 1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@80%, 1×2@80%)
C: Frontsquats: 1×5@25%, 1×3@50%, 1×3@70%, 4×2@80%
D: Helicopters: 3×5
Week 5
Monday
A: Muscle Snatch: 5×3 @50% (powerful please, really push your feet into the floor and accelerate, fast turnover)
B: Snatch: 1×3@50%, 1×2@60%, 1×3@55%, 1×2@65%, 1×3@60%, 1×2@70%, 1×3@65%, 1×2@75%, 1×3@70%, 1×2@80%
(no misses!!)
C: Frontsquats: 1×5@25%, 1×2@50%, 1×2@80%, 1×1@85%, 1×1@90%, 1×1@95%, 1×1@95%
Thursday
A: Power Clean: 1×3,1×2, 5×1 (aim to get a heavy single for the day)
B: Jerk from Racks : 8×2 (find a heavy double)
C: Panda Pull: 5×2@65%
D: Strict Press: 1×5@55%, 1×4,1×3,1×2,1×1 (Start at 55% of your best Clean and Jerk and build from there)
Saturday
A: Power Jerk: 5×3 @50-60% (don’t exceed the percentages, I want these to be aggressive and powerful)
B: Clean + Squat + Jerk:1×3@50%, 1×2@60%, 4×1@70%, 4×1@75% (keeping it light, should be able to get this cycled through in 20 mins)
C: Frontsquats: 1×5@25%, 1×2@50%, 1×2@60%, 1×2@70%1×2@80%, 1×1@85%,1×1@90%, 1×1@90%