12/05/2017 Weightlifting Week 7

Storm King – Olympic Lifting

Warm-up

Tempo Plate Squats (No Measure)

3 Rds – All squats at your lowest depth

5 Squats Heels on Plate

5 Squats Heels off Plate

5 Squats Toes on Plate

5 Squats Heels off Plate

Following each round of squats accumulated 1 min sitting in Hero’s Pose.

Barbell Shoulder WU (No Measure)

3 Rds

5 BN Close Grip shoulder windup

5 BN Close Grip Shoulder press to extension

5 BN Reverse Snatch Grip press to extension

Weightlifting

Week 7 Day 1

Squat Snatch (70 x2x3)

Snatch Grip Deadlift (Finish 80% of snatch x(2+3)x4)

snatch deadlift + tempo launch into finish 80% snatch x(2+3)x4

Clean and Jerk (75-85% x 5 total reps)

Front Squat (75% x2x2 3 sec pause 1st rep/set 80% x2x2)

Weightlifting

Week 7 Day 2

Hang Snatch (by feel 2×5 from launch )

Clean Lift Off (CLO) Floor to launch (80-90% of clean x3x5 pause 2 sec at launch )

https://www.youtube.com/watch?v=tb2CN6mEZkM

Behind The Neck Jerk (Jerk + Jerk )

60% x1+1, 70%x 1+1, 75% x1+1, 80% x1+1, 85% x 1+1, 90% x1+1 ( 1 rep only BN at 90%), 75×1+1

Front Squat (90% of best set of 20 – x10x3)

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