Essentials: Skill SPU Warm Up (PVC) Snatch BNPP(3sec pause) 3×6 BAR Power Drop Snatch 3×3 BAR Muscle Snatch 3×3 BAR Power SPU 3×3 BAR Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee Strength A1. Bulgarian Split Squat 3×8 each leg, 20/15, Rest 30sec between legs, Rest 1min between movements A2.
Olympic Lifting WOD
Wednesday October 2nd 2013 O-Lifting Week 3 Day 6
Essentials: Skill Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 3x3BAR Power Jerk 3×3BAR Split walk outs to proper position 2×5 Split Jerk 3×2BAR Strength A1. Dumb Bell Push Press 3×10, Heavy
Monday September 30th 2013 O-Lifting Week 3 day 5
Essentials Skill CPU Warm up (BAR) Power CPU 3×3 BAR Power Clean from Lap 2×3 BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang power Clean 2×3 BAR stay above the knee with vertical shin Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom Strength A1. DB Bulgarian Split Squat
Wednesday September 25th 2013 O-Lifting Week 2 Day 4
Essentials: Skill SPU Warm Up (PVC) Snatch BNPP(3sec pause) 3×6 BAR Power Drop Snatch 3×3 BAR Muscle Snatch 3×3 BAR Power SPU 3×3 BAR Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee Strength A1. Dumb Bell step Up x10 each leg x4 rest 30sec A2. 1 Arm Plank Hold 20sec
Monday September 23rd 2013 O-Lifting Week 2 day 3
Essentials: Skill Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 3x3BAR Power Jerk 3×3BAR Split walk outs to proper position 2×5 Split Jerk 3×2BAR Strength OTM Min 1,4,7 – DB split Press
Wednesday September 18th 2013 O-Lifting Week 1 Day 2
Essentials Skill CPU Warm up (BAR) Power CPU 3×3 BAR Power Clean from Lap 2×3 BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang power Clean 2×3 BAR stay above the knee with vertical shin Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom Strength A1. Bar bell box step
Monday September 16th 2013 O-Lifting Week 1 Day 1
Essentials: Skill SPU Warm Up (PVC) Snatch BNPP(3sec pause) 3×6 BAR Power Drop Snatch 3×3 BAR Muscle Snatch 3×3 BAR Power SPU 3×3 BAR Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee Strength A1. Dumb bell step ups 3×3 each leg heavy as possible rest 60 sec A2. Dumb Bell
Monday July 29th 2013 O-Lifting Week 12
This is the last workout of our 12 week cycle so have fun with it. Our next 12 week cycle will start up on September 9th. Great job to everyone and the new PRs. Team Conditioning In Teams of 2 7min AMRAP Power Snatch75/55 Rest 3min 7min AMRAP Power Clean 95/65 Rest 3min 7min AMRAP
Wednesday July 24th 2013 O-Lifting Week 12
Strength Snatch Meet style You have 3 attempts at a 1RM. Men on one bar cycling threw each person with 120sec to lift per person and same for women. During your rest you will have other bars set up to practice your lift. Ideally your 3 lift should look like this- something your very confident
July 21st 2013 O-Lifting Week 11
Strength Snatch x1 Every minute, on the minute, for 12 minutes: *Sets 1-2 – 45-55% *Sets 3-4 – 55-65% *Sets 5-6 – 65-75% *Sets 7-8 – 75-85% *Sets 9-10 – 85-90% *Sets 11-12 – 90+% NOTE – You should not need more than your typical warm-up and empty barbell skill-based warm-up before starting the clock
Wednesday July 17th 2013 O-Lifting Week 11
Strength Spend 5min warming up Snatch (nothing over 40%) 15min to find a 1rm for the day Snatch Rest 5min Spend 5min warming up Clean and Jerk ( nothing over 40%) 15min to find a 1rm for the day Clean and Jerk Front Squat Take 5 sets or less to get a heavy 2 with
Monday July 15th 2013 O-Lifting Week 10
Strength Snatch Set 1 65% x3 Set 2 70% x2 Set 3 75% x1 Set 4 80% x1 Set 5-8 +85% x1 Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 5lbs heavier than last week *If you didn’t get all 5 from last week then
Wednesday July 10th 2013 O-Lifting week 10
Strength OT 2min for 16min Snatch 1 rep, build to a max for the day. OTM Snatch Balance 5×1 of the above max Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 5lbs heavier than last week *If you didn’t get all 5 from last week
Monday July 8th 2013 O-Lifting Week 9
Strength Clean and Jerk take 20min to find a 2 RM *these are not touch and go, there should be ~10sec between reps.* Front squat 4×3 moving from light up to moderate load 1×3 at a heavy load, 5lbs heavier than last week OT2min for 12min take 75% of the above heaviest set and perform
Wednesday July 3rd 2013 O-Lifting week 9
This last 4 weeks is going to be the test, lets now put everything we have learned together. You will see the full movements from the ground now and we will also squat, that’s it. The conditioning pieces will be just that, they will be designed to keep your intensity hight without making you sore
