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January – Olympic Weightlifting

Posted 5th January 2020 by claudia clarkson

Week 1 – Starting Monday 6 January 

Monday

A: Power Snatch with 2s Pause at the Knees (focus on strong start position, everything engaged in that pause)

6×2 (50,60,70,70,70,70%)

B: Snatch from Mid-Shin – (for the first rep, deadlift the bar up and lower down to mid-shin)

8×2 (50,60,70,70,70,70%)

C: Snatch Panda Pulls – 6×5 (50,65,65,65,65,65%)

D: Backsquats: 1×5 @25%, 1×4@50%, 1×3@60%, 1×2@70%,1×1@80%, 1×1@85% 2×1@90%

 

Thursday

A: Muscle Snatch – 5×3 – build to a heavy 3 in 5 sets

B: Hang Snatch – 10×2 (50,60,70,75,75,75,80,80,80,80%)

C: Overhead Squats – 6×3 – build to a heavy 3 in 6 sets

D: DB Single arm bent over row – 5×10 (HEAVY)

Saturday

A: Power Jerk from Racks – 5×3 (50-60%) treat as a warm up

B: Clean & Jerk – 1×3 @50%, 1×2 @60%, 1×2 @70%, 1×2 @75%, 7×1 @80%)

C: RDL – 5×5 (medium load)

D: Back squat thruster – 3×10 (light load)

Week 2

Monday

A: Snatch Balance + OHS – 1×2 @50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1 @80%

B: Snatch with 2s Pause @knees – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 4×1@80%

C: Backsquat – 1×5 @25%, 1×3@50%, 1×2 @60%, 1×2@70%, 1×2@75%, 2×4@85%

D1: 4×5 Alecknas – heavy

D2: 4×8 Back Extensions

Thursday

A: Muscle Clean – 1×3 @50%, 5×2 @60%, – focus on pushing into the floor, generating more speed from the knee, fast turnover

B: Cleans – 9×2 (50,60,70,75,80,80,80,80,80%)

C: Clean High Pulls – 7×3 (50,60,70,70,70,70,70%)

D: Push Press – 5×3 (60%) – Murat’s favourite move

Saturday

A: Jerk Balance – 5×3 (25-50%) use this as a warm up!

B: Power Clean and Jerk – 1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%,1×1@80%,1×1@80%,1×2 (yes 2 reps) @80% work off your 1RM C&J

C: Front Squats – 1×5@25%, 1×3@50%, 1×3@70%, 4×2@80%

D: Oblique Twists – 4×8

Week 3

Monday 

A: High Hang Power Snatch : 5×3 – build to a heavy 3

B: Snatch Waves – 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%

C: Backsquat – 1×5@25%, 1×3@50%, 1×2@65%, 1×2@75%, 1×1@85%, 1×3@90%

D1: Helicopters – 3×5

D2: Sit up – 3×20 (choose different variations)

Thursday

A: Power Snatch- 7×2 (start @50% and aim to get around 95% of your PB Power Snatch, don’t spend longer then 15 minutes on this)

B: Snatch Panda Pull from the floor + Hang Snatch – 1×3@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%

(1 rep = 1 Pull + 1 Snatch)

C: Strict Press – 1×5 @40%, 1×4, 1×3,1×2,1×1 (start at 40% of your PB Clean aim to add a little bit of weight each set)

D: Plank (Front and Sides) – 3x60s

Saturday

A: Push Press + Power Jerk – 5×1+1 (start at 50% of your 1RM Split Jerk and build load)

B: Clean + Squat + Jerk – 1×3@50%, 1×2@60%, 8×1 @70% (my favourite drill!!)

C: Front Squats – 1×5@25%, 1×2@50%, 1×2@60%, 1×2@70%, 1×2@80%,1×1@85%, 3×1@90%

Week 4

Monday

A: Snap Under- 6×2 (aim to be fast under the bar and strong in the receiving position)

B: Snatch with 2s pause at mid-thigh (this is between the hip and knee) – 8×2 (50,60, 70,70,70,70%)

C: Snatch Panda Pull – 6×3 (70,80,85,85,85,85%)

D: Backsquat – 1×5@25%, 1×3@50%, 1×3@60%, 1×2@70%, 1×1@80%, 1×1@85%, 1×1@90%, 1×2 (yes 2 @95%)

Thursday

A: Power Jerk – 5×5 @50%

B: Hang Clean + Jerk – 8×2 (50,60,70,70,70,70,70%)

C: Front Squats – 8×3 (25,50,60,70,75,75,75,75%)

D: Hanging Knee Raises – 3×10

Saturday 

A: Power Clean and Power Jerk – 5×2 (50-60% NO MORE – just looking to be focused and dynamic)

B: Clean & Jerk – 1x£@50%, 1×2@60%, 1×2@70%, 1×1 @75%, 6×1 @80-90%

C: Clean pull from low blocks (about mid-shin, bar just below the knee) – 5×5 (70,90,100,110%)

D: Front Squats – 8×5 (25,50,60,60,60,60,60,60%)  Try and use as much speed as possible coming out of the squat (heart rate should be up!)