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Olympic Lifting Program – Week of May 3rd

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Lifting Program – Week of May 3rd
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    Olympic Lifting Program – Week of May 3rd

    By user | Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 3 May, 2015 | 0

    3 Day Program 

    Day 1: (Varied Strength & Lift emphasis)

    Snatch (hang/blcoks); x2 @75%, x1 @80%, X2 @ 77.5%, x1 @85%, X2 @ 80%, X1 @ 87.5%, X2 @ 82.5%, x1 @ 90%, x2 @ 85%, x1 @ 90%, x2 @85%

    Snatch Pulls (three position ((1) below knee, (2) knee, (3) hip)); 6×2 @ 100% of max

    Pull to knee + Clean + Jerk; (1+1+1) ; 3 sets @ 85%

    Front Squat; 3×2 @ 92.5%

    Muscle Snatch; 4×3 @ 70%

    Jumps with barbell on back 3×5

    RDLs or Back extensions 3×10

    Core work

    Day 2: (Varied Strength and Lift emphasis)

    Snatch 18×1 @ 80% hang snatch; one a minute on the minute

    Clean & Jerk 10×1 @ 80%; one a minute on the minute

    Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)

    *hold one second each position

    Push Press; 5×3 @ 80% of max push press

    Core work

    Day 3: (Varied Strength and Lift emphasis)

    Snatch; 4×1 @ 95%

    Clean & Jerk; 3×1 @ 95%

    Clean Pulls 4×3 @ 100%

    Back Squat; 6×3 @ 80% (Can move to a fourth day if you feel tired, squats should be good and easy)

    Jumps with barbell on back 3×5

    RDLs or back extensions; 3×10

    Core Work

    2 Day Program

    Day 1:

    Snatch 18×1 @ 80%; one a minute on the minute

    Clean & Jerk 10×1 @ 80%; one a minute on the minute

    Snatch pulls 4×3 @ 95-100% of max snatch

    Clean Pulls stop after start (break off ground and hold, ½ inch)  4×2 @ 95-100% of max clean

    Heavy kettlebell swings (Russian style) 6×6

    Back Squat 6×3 @ 80% (*only if necessary & have energy)

    Core work

    Day 2: 

    Snatch; 6×1 @ 92.5%%(NOT one every minute)

    Clean & Jerk; 4×1 @ 92.5% (NOT one every minute)

    Clean Pulls; 4×3 @ 100%

    Front Squat; 6×2 @ 90%

    Muscle Snatch; 5×3 @ 70%

    jump up with barbell on back 3×5

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