Olympic Training – Week of 5/10

CrossFit LoDo – Denver Colorado

3-Day Program

Day 1: (Varied Strength & Lift emphasis)

Snatch (floor) 2×2 @80%, 3×1 @85%, 3 x1 @85%,  2 X1 @ 87.5%, 2 x1 @ 90%,

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

Hang Clean + Front Squat + Jerk; (1+1+1) ; 3 sets @ 85%

Front Squat; 3×4 @ 82.5%

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 10×1 @ 85% hang snatch; one every 45 Seconds

Clean & Jerk 8×1 @ 87.5%; 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; 5×2@ 85% 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

Day-2 Program

Day 1:

Snatch 10×1 @ 85% hang snatch; one every 45 Seconds

Clean & Jerk 8×1 @ 87.5%; one a minute on the minute

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

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 6×2 @ 85% (*only if necessary & have energy)

Core work

Day 2: 

Snatch; 4×1 @ 95%(NOT one every minute)

Clean & Jerk; 5×1 @ 95% (NOT one every minute)

Clean Pulls; 4×3 @ 100%

Front Squat; 5×3 @ 90%

Muscle Snatch; 6×2 @ 75%

jump up with barbell on back 3×5