WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, January 11th, 2025 - Olympic Weightlifting 200.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM8
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of Snatch

C&J Work

Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: 70%
6th: 75%
7th: 80%
8th: 85%
% of C&J

Bootcamp

Saturday, January 11th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Into
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Scap Push-Ups X 10 Reps
Empty Bar Hang Clean and Push Press X 10 Reps
Scap Pull-Ups X 10 Reps
Push-Ups X 10 Reps
Pull-Ups Scale X 10 Reps
Sit-Ups X 10 Reps
Row X 1 Minute

WOD

Workout Format

TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE

Strength

Friday, January 10th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Flash

Friday, January 10th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Empty Bar Bench Press X 10 Reps
Empty Bar Deadlift X 10 Reps
Burpees X 10 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1RM

WOD

Workout Format

4 Rounds ~ For Time

Competitive

8 Deadlifts (205/145)
16 Burpees Over Bar

Performance

8 Deadlifts (145/100)
16 Burpees Over Bar

Lifestyle

8 Deadlifts (50% 1RM)
16 No Push-up Burpee Over Bar

Bootcamp

Friday, January 10th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Empty Bar Bench Press X 10 Reps
Empty Bar Deadlift X 10 Reps
Burpees X 10 Reps

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1RM
Pull-Ups
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format

4 Rounds ~ For Time

Competitive

8 Deadlifts (205/145)
16 Burpees Over Bar

Performance

8 Deadlifts (145/100)
16 Burpees Over Bar

Lifestyle

8 Deadlifts (50% 1RM)
16 No Push-up Burpee Over Bar

Flash

Thursday, January 9th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
Row X 1 Minute Focusing On Driving With the Legs
Band Good Morning X 10
KB Deadlift X 10
KB Swing X 8
Skipping X 1 Minute
-Into-
1 Round
30 Second Row
5 KB Swings @ Workout Weight
10 Double Unders or 15 Single Unders

WOD

Workout Format

AMRAPS in Pairs??

Competitive

As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (53/35)
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (53/35)
50 Double Unders

Performance

As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (35/25)
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (35/25)

Lifestyle

As Many Reps as Possible in 5 Minutes in Pairs
150M Row
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
150M Row
20 KB Swings
50 Single Unders

Bootcamp

Thursday, January 9th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Movement Prep
Row X 1 Minute Focusing On Driving With the Legs
Band Good Morning X 10
KB Deadlift X 10
KB Swing X 8
Skipping X 1 Minute
-Into-
1 Round
30 Second Row
5 KB Swings @ Workout Weight
10 Double Unders or 15 Single Unders

WOD

Workout Format

AMRAP in Pairs

Competitive

As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (53/35)
50 Double Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (53/35)
50 Double Unders

Performance

As Many Reps as Possible in 5 Minutes in Pairs
250M Row
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings (35/25)
50 Double Unders or 85 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
250M Row
20 KB Swings (35/25)

Lifestyle

As Many Reps as Possible in 5 Minutes in Pairs
150M Row
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 5 Minutes in Pairs
20 KB Swings
50 Single Unders
Rest 2 Minutes
As Many Reps as Possible in 10 Minutes in Pairs
150M Row
20 KB Swings
50 Single Unders

Flash

Wednesday, January 8th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Alternating Worlds Greatest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Sit-Ups X 10 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format

12 Minute AMRAP
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Competitive

20 Sit-Ups
15 Push-Ups
10 Pull-Ups

Performance

15 Sit-Ups
10 Push-Ups
5 Pull-Ups or 10 Ring Rows

Lifestyle

15 Sit-Ups
10 Elevated Push-Ups
5 Ring Rows

Strength

Wednesday, January 8th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Wednesday, January 8th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Front to Back Arm Swings X 30 Seconds
Alternating Thread the Needle X 60 Seconds
Alternating Worlds Greatest Stretch X 60 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Empty Bar Bench Press X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 8 Reps
Sit-Ups X 10 Reps

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 70% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format

12 Minute AMRAP
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Competitive

20 Sit-Ups
15 Push-Ups
10 Pull-Ups

Performance

15 Sit-Ups
10 Push-Ups
5 Pull-Ups or 10 Ring Rows

Lifestyle

15 Sit-Ups
10 Elevated Push-Ups
5 Ring Rows

Flash

Tuesday, January 7th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Dead Hang X 30 Seconds
Empty Bar Clean and Press X 10 Reps
Scap Pull-Ups X 10 Reps
Empty Push Jerks X 10 Reps
Toes to Bar Scale X 8 Reps

WOD

Workout Format

AMRAP 30 - In Pairs

Competitive

30 Power Clean and Jerks (95/65)
30 Toes to Bar
100 Double Unders

Performance

30 Power Clean and Jerks (65/45)
30 Hanging Leg Raises
100 Double Unders or 170 Single Unders

Lifestyle

30 Power Clean and Jerks (38% 1 Rm)
30 Hanging Knee Raise or Lying Leg Raises
100 Single Unders

Bootcamp

Tuesday, January 7th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Dead Hang X 30 Seconds
Empty Bar Clean and Press X 10 Reps
Scap Pull-Ups X 10 Reps
Empty Push Jerks X 10 Reps
Toes to Bar Scale X 8 Reps

WOD

Workout Format

AMRAP 30 ~ In Pairs

Competitive

30 Power Clean and Jerks (95/65)
30 Toes to Bar
100 Double Unders

Performance

30 Power Clean and Jerks (65/45)
30 Hanging Leg Raises
100 Double Unders or 170 Single Unders

Lifestyle

30 Power Clean and Jerks (38% 1 Rm)
30 Hanging Knee Raise or Lying Leg Raises
100 Single Unders

Strength

Monday, January 6th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Flash

Monday, January 6th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Elevated or Knee Push-Ups X 10 Reps
Empty Bar Thrusters X 10 Reps
Push-Ups X 10 Reps
Empty Back Squat X 10 Reps
Box Jumps or Step-Ups X 10 Reps

Strength

Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format

For Time ~ 3 Rounds

Competitive

10 Thrusters (95/65)
10 Box Jumps (24/20)
250M Row

Performance

10 Thrusters (65/45)
10 Box Jumps or Steps UPS (20/20)
250M Row

Lifestyle

10 Thrusters
10 Box Steps UPS
200M Row

Bootcamp

Monday, January 6th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Elevated or Knee Push-Ups X 10 Reps
Empty Bar Thrusters X 10 Reps
Push-Ups X 10 Reps
Empty Back Squat X 10 Reps
Box Jumps or Step-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 70% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Workout Format

For Time ~ 3 Rounds

Competitive

10 Thrusters (95/65)
10 Box Jumps (24/20)
250M Row

Performance

10 Thrusters (65/45)
10 Box Jumps or Steps UPS (20/20)
250M Row

Lifestyle

10 Thrusters
10 Box Steps UPS
200M Row

Gymnastics

Sunday, January 5th, 2025 – Gymnastics

Strength

3 x 5 Assisted Pull-ups (progress to less assistance if possible)
3 x 5 Chin-ups with Negative Descent
Accessory
3 x 12 Seated Rows (resistance band)
3 x 8 Dumbbell Renegade Rows
Core Stability
3 x 20-second Hollow Body Hold
3 x 12 Side Plank Raises

Strength

Sunday, January 5th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Strict Press

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes
Pull-up / Superset / Band Pull Down
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps per Side / Rest 2 Minutes
Dumbbell Lateral Raises
4 Sets X 12 Reps /Rest 2 Minutes
Close Grip Push-Ups / Superset / Bicep Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes

Bootcamp

Saturday, January 4th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Alternating Lunge With an Overhead Rach X 60 Seconds
Thoracic Spine Rotations X 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
5 Db Snatches
5 Box Jumps Scale
5 Light Db Push Press
10 Sit-Ups

WOD

Workout Format

AMRAP in Pairs for 25 Minutes

Competitive

20 Db Snatches (35/25)
25 Box Jump (24”/20”)
20 Db Push Press (35’s/25’s)
25 Sit UPS

Performance

20 Db Snatches (25/15)
25 Box Jump or Step up (24”/20”)
20 Db Push Press (25’s/15’s)
25 Sit UPS

Lifestyle

20 Db Snatches
25 Box Step up (24”/20”)
20 Db Push Press
25 Sit UPS

Olympic Weightlifting

Saturday, January 4th, 2025 - Olympic Weightlifting 199.2

Front Squat Warm Up Optional

Optional

E2:00MOM2
2 @ 70%
2 @ 75%

Front Squat

E2:00MOM10
ESTABLISH A 1RM FRONT SQUAT
NOTE: You may not need all sets to establish 1RM.
adjust each set if the jump between one set to the next is too big or too small with weight.
1st: 3 @ 70%
2nd: 2 @ 75%
3rd: 1 @ 80%
4th: 1 @ 85%
5th: 1 @ 90%
6th: …
7th: …
8th: …
9th: …
10th: …

ACCESSORIZE!

A) Half Kneeling Landmine Press
1:30 effort + 1:00 rest
Perform with a light to moderate weight, ensuring that all reps can be completed.
Complete 10 reps per arm per set.
1st set: 20 reps
2nd set: 20 reps
3rd set: 20 reps
B) KB Turkish Sit Ups
1:30 effort + 1:00 rest
Perform with a light to moderate kettlebells, ensuring that all reps can be completed.
1st set: 15 reps
2nd set: 15 reps
3rd set: 15 reps

Olympic Weightlifting

Saturday, January 4th, 2025 - Olympic Weightlifting 199.1

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

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 3 Muscle Snatch + 3 Tall Snatch + 2 OHS
B) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: 2-POSITION SNATCH

E2:00MOM7: ESTABLISH A HEAVY 2-POSITION SNATCH
Perform each set as....
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang)
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of Snatch

C&J Work: 2-POSITION CLEAN + SPLIT JERK

E2:00MOM7: ESTABLISH A HEAVY 2-POSITION CLEAN & SPLIT JERK
Perform each set as....
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang) + 1 Split Jerk
TOTAL 3 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of C&J

Deficit Snatch Pull

E2:00MOM3: 3 @ 90% for ALL sets
Perform each set while standing on a block riser or 2 plates placed beside each other.
% of Snatch