Weightlifting Wednesday

Week 1 of 8

Welcome to our first week of  our 8-week OLY Cycle.  Each week we will tackle some of the common weak areas we have with all three Olympic lifts – Snatch, Clean, and Jerk. The breakdown for the 8 weeks will look like this: 

Weeks 1 – 4: Technique and Low to Moderate % focus while using Complex work. 

Weeks 5 – 8: More Strength work & High % focus with an 1RM retest in Week 8.

Snatch Work (12min)

Every 1:30 Complete 1 set of the Complex: 

*3-Position Pause Snatch Pull

Squat Snatch

OHS

*Sets 1 & 2 @50% of 1RM Snatch

*Sets 3 & 4 @55%

*Sets 5 & 6 @60%

*Sets 7 & 8 @65%

Jerk Work (7:30min)

*From the Rack*

Every 1:30 Complete 2 reps of Pausing Jerks

*Set#1: 2 @50% of 1RM Clean & Jerk

*Set#2: 2 @54%

*Set#3: 2 @58%

*Set#4: 2 @62%

*Set#5: 2 @66%

Conditioning

AMRAP 5

2 x Cleans @60% + 2 x Burpees

4 x Cleans + 4 x Burpees

6 x Cleans + 6 x Burpees

*Keep adding 2 reps to each movement until time expires

*Score = Total Reps