Saturday, December 21st, 2024 - Olympic Weightlifting 197.1
General Warm-Up
3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold
Snatch Work: 3-POSITION SNATCH + OHS
E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
1 Floor + 1 Mid-Thigh + 1 High-Hang
TOTAL 3 REPS PER SET
3rd set: 80%
4th set: 80%
5th set: 80%
% of Snatch
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
1 Floor + 1 Mid-Thigh + 1 High-Hang
TOTAL 3 REPS PER SET
3rd set: 80%
4th set: 80%
5th set: 80%
% of Snatch
C&J Work: 3-POSITION CLEAN + Split Jerk
E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 70%
2nd: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of C&J
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 70%
2nd: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of C&J