06/12/2018 Weightlifting Week 2

Announcements

Free Friday this Friday, June 15th.

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 2 Day 1

High-Hang Snatch (By feel x3x5)

High Hang Snatch

Behind The Neck Jerk (power jerk by feel x5x5)

Overhead Squat Jerk Grip (1/4 squat by feel x5x4)

Jerk grip overhead 1/4 squats – (+10 second hold on last rep of each sets in standing position)

Load dependent on emphasis – emphasis dependent on athlete

Front Squat (1×20 1-3%above last completed weight )

Weightlifting

Week 2 Day 2

Squat Snatch (70% for 10 Reps (singles, Dbls, Clusters))

Paused Front Squat (100 – 110% of clean x5x3 +10 sec hold of last rep)

Front overload 1/4 squat or Box Squats + 10 Sec hold on last rep of each set in the standing position

Push Press (5×5 by feel)

Increase heaviest set by 3-5% of last weeks heaviest sets

Front Squat (20 Reps +1-3% of last completed weight)

Leave a Reply

Your email address will not be published. Required fields are marked *