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December – Weightlifting

Posted 1st December 2019 by claudia clarkson

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%