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Olympic Training – Week of 4/20 – (2, 3, and 5 Day Program)

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training – Week of 4/20 – (2, 3, and 5 Day Program)
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    Olympic Training – Week of 4/20 – (2, 3, and 5 Day Program)

    By user | Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 20 April, 2015 | 0

    CrossFit LoDo – Denver Colorado – Olympic Training

    5 Day Program 

    Day 1: (Emphasis on lifts)
    Snatch (from the Hang, @ the knee) 4×2 @ 80%
    Clean and Jerk (2+1) (two cleans, then one jerk) 4 sets @ 80-85%
    Clean Pulls 5×3 @ 95% of max clean
    Core work
    Day 2: (Emphasis on strength)
    Back Squat 6×3 @ 80%
    Push Press 2×3 @ 75-80%, 4×2 @ 85% of best push press max
    Muscle Snatch (no hook grip, no thigh brush) 5×3 @ 60% of max snatch
    Clean grip press 2×5 @ 75% of max press, 4×4 @80-85% of max press
    RDLs or Back extensions 4×10
    Core work
    Day 3: (Emphasis on lifts)
    Snatch (floor) 20 singles @ 75-80%; one a minute on the minute
    Clean and Jerk 15 singles @ 75-80%; one a minute on the minute
    Snatch Pulls to the knee 4×2 @ 105% of best snatch
    Clean Pulls to the knee 4×2 @ 105% of best clean
    Core work
    Day 4: (Emphasis on strength)
    Front Squat 6×2 @ 85%
    Power Clean + Push Press (2+1)(two power cleans first, then one push press); 5 sets @ 85-90% of push press max
    Muscle Snatch; 4×2 @ 65% of best snatch (if you can)
    Heavy kettlebell swings 6×6 (Russian style)
    Jumps 3×5 with barbell on back
    Core work
    Day 5: (Emphasis on Lifts)
    Snatch; 6×1 @ 90-95% of max snatch
    Clean & Jerk; 4×1 @ 90-95% of max C&J
    Snatch Pulls (floor); 5×3 @ 95%
    Back Squat (only if necessary and you have the energy) 6×2 @ 80%
    *should be nice and easy
    Core work

    3 Day Program 

    Day 1: (Varied Strength & Lift emphasis)
    Snatch (floor); 6×2 @ 80%
    Snatch Pulls (floor); 5×3 @ 95% of max
    Hang Clean and Jerk from knee; (1+2) (one hang clean, two jerks); 4 sets @ 80%
    Front Squat; 4×2 @ 85%
    Muscle Snatch; 5×3 @ 65%
    Jumps with barbell on back 3×5
    RDLs or Back extensions 3×10
    Core work
    Day 2: (Varied Strength and Lift emphasis)
    Snatch 20×1 @ 75-80%; one a minute on the minute
    Clean & Jerk 15×1 @ 75-80%; one a minute on the minute
    3 position Clean pulls (below knee, knee, hip) 6×2 @ 95 % of best Clean
    *hold one second each position
    Push Press; 5×2 @ 80-85% of max push press
    Core work
    Day 3: (Varied Strength and Lift emphasis)
    Snatch; 4×1 @ 90-95%
    Clean & Jerk; 3×1 @ 90-95%
    Back Squat; 6×3 @ 80%
    Jumps with barbell on back 3×5
    RDLs or back extensions; 3×10
    Core Work

    2 Day Program

    Day 1:
    Snatch 20×1 @ 75-80%; one a minute on the minute
    Clean & Jerk 15×1 @ 75-80%; one a minute on the minute
    Snatch pulls to knee 4×2 @ 95-100% of max snatch
    Clean Pulls to knee 4×2 @ 95-100% of max clean
    Heavy kettlebell swings (Russian style) 6×6
    Back Squat 6×2 @ 80% (*only if necessary & have energy)
    Core work
    Day 2: 
    Snatch; 9×1 @ 85%(NOT one every minute)
    Clean & Jerk; 6×1 @ 85% (NOT one every minute)
    Front Squat; 6×3 @ 80-85%
    Muscle Snatch; 5×3 @ 60%
    jump up with barbell on back 3×5

     

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