07/10/2018 Weightlifting Week 6

Storm King – Olympic Lifting

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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 6 Day 1

High-Hang Snatch (90% of best set of 5 – x3x3)

Push Press (by feel x3x5 increase from previous )

Front Squat (Overload 1/4 squat or box 120-130% of clean. x5x3)

10 Sec hold on last rep of each set in standing position

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

Weightlifting

Week 6 Day 2

Squat Snatch (60% 10 reps total )

Behind The Neck Jerk (x2x5 by feel )

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

Overhead Squat Jerk Grip (1/4 squat by feel x5x3 10 sec hold on last rep)

in standing position increase heaviest set by 3-5%

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