Category Archives: Programming

Wednesday 130508

Olympic 1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes 2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed Conditioning A … Continue reading

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Tuesday 130507

Olympic 1) 5 x 1, 1-stop snatch (above knee) + 1 snatch pull + 1 hang snatch (above knee), heavy as possible, rest 2-3 minutes 2) snatch: 5×1 @ 80-85%, rest as needed Strength back squat (HB): 3 x 3 … Continue reading

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Sunday 130505

Olympic jerk: 10-12 minutes to build to a heavy single, then 3 x 3 @ 85%, rest as needed rest > 30 minutes Performance (Regional Simulation) Note: Perform these workouts as “all-out” competitive efforts as if they were the first … Continue reading

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Saturday 130504

Olympic 1) snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max 2) clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at … Continue reading

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Thursday 130502

Power/Conditioning A EMOM for 8 minutes 1 power snatch + 1 hang snatch (full squat) @ 70-80% 6 lateral burpees over bar rest 2 minutes, then 7 minute AMRAP: 10 squat clean @ 95/65# 20 sit-ups Note: The standard for … Continue reading

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Wednesday 130501

Olympic 1) hang clean (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes 2) clean and jerk: 5×1+1 @ > 85%, increase weight each set, rest as needed 3) 5 x 2 … Continue reading

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Tuesday 130430

Olympic 1) hang snatch (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes 2) snatch: 5×1 @ > 85%, increase weight each set, rest as needed 3) squat jerk: 10-12 technique work, … Continue reading

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Saturday 130427

Olympic snatch ladder: women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 Note: The athlete … Continue reading

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Friday 130426

Olympic Every 2nd minute for 5 sets complete the following: 1 hang clean (high/pockets) + 1 hang clean (mid-shin) + 1 jerk (split), begin at 75% and increase weight each set rest > 10 minutes Every 2nd minute for 5 … Continue reading

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Wednesday 130424

Note: Peform Conditioning A and Conditioning B in same session. Perform Conditioning C with at least a three hour rest post Conditioning A and Conditioning B. Olympic/Conditioning A For time: 200 meter fly-in, then 3 rounds: 8 split snatch @ … Continue reading

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