Weightlifting March 27th, 29th, 31st

Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. Come on time and be ready to work hard.

Monday: 

  1. Snatch: singles to max ( 30 minute time cap)

2. Block power snatch x 3 x 6 (every 3 minutes)

3. Back squat: 3 x 1 @ 95% or more ( every 3 minutes)

4. Single leg butt plank x 2 minutes each side

 

Wednesday: 

  1. Clean and jerk: singles to max ( 30 minute time cap)

2.  Hang power clean x 3 x 6 ( every 3 minutes)

3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 4 minutes)

4. Cable crunches x 3 x 15

 

Friday:

 

Every 2 minutes for 32 Minutes

First 16 minutes: Power snatch + Hang snatch + over head squat x 3

Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3

*Don’t be a baby

Weightlifting March 20th, 22nd, 24th

Monday: 

  1. Snatch: 2,2,2,1,1,1 (every 3 minutes)

2. 5 second snatch hover drives @ 105 – 110% x 6  (mid shin to knee)

3. Back squat: 5 x 1 @ 90 % or more

4. Accumulate 3 minutes of weighted butt plank

 

Wednesday: 

  1. Clean: 2,2,2,1,1,1 (every 3 minutes)

2.  Jerk from rack: 6 x 1

3. Jumping squats x 4 x 6 (heavier)

4. Accumulate 3 minutes of weighted ab plank

Friday:

Every minute for 6 minutes: Power snatch x 1

Rest 1 minute

Every minute for 6 minutes: Snatch x 1

Rest 1 minute

Every minute for 6 minutes: Power clean and jerk x 1

Rest 1 minute

Every minute for 6 minutes: Clean and jerk x 1

*The goal is to add weight on every set if possible.

*Start and end heavier than last week.

Weightlifting March 13th, 15th, 17th

Monday: 

  1. Snatch: 3,2,2,2,1,1 (every 3 minutes)

2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee)

3. Back squat: 3 x 2 @ 90% or more

4. Every minute on the minute for 6 minutes:

45 degree hyper x 12 odds (heavier)

Glute ham sit ups x 12 evens ( little bit of weight)

Wednesday: 

  1. Clean: 3,2,2,2,1,1 (every 3 minutes)

2.  Jerk from rack: 8 x 1

3. Jumping squats x 3 x 8 (heavier)

4. Accumulate 2 minutes of weighted ab plank

Friday:

Every minute for 6 minutes: Power snatch x 1

Rest 1 minute

Every minute for 6 minutes: Snatch x 1

Rest 1 minute

Every minute for 6 minutes: Power clean and jerk x 1

Rest 1 minute

Every minute for 6 minutes: Clean and jerk x 1

*The goal is to add weight on every set if possible.

*Start and end heavier than last week.

Weightlifting March 6th, 8th, 10th

Monday: 

  1. Snatch: 3,3,2,2,2,1 (every 3 minutes)

2. 5 second snatch hover holds @ 100% x 6 x 3

3. Back squat: 2 x 3 @ 85% or more

4. Every minute on the minute for 6 minutes:

45 degree hyper x 12 odds

Glute ham sit ups x 12 evens

Wednesday: 

  1. Clean: 3,3,2,2,2,1 (every 3 minutes)

2.  Power clean + jerk + jerk x 3 sets

3. Jumping squats x 3 x 10

4. Accumulate 3 minutes of ab plank

Friday:

Every minute for 6 minutes: Power snatch x 1

Rest 1 minute

Every minute for 6 minutes: Snatch x 1

Rest 1 minute

Every minute for 6 minutes: Power clean and jerk x 1

Rest 1 minute

Every minute for 6 minutes: Clean and jerk x 1

*The goal is to add weight on every set if possible.

*Start and end heavier than last week.

Weightlifting February 27th, March 1st, 3rd

Monday: 

  1. Snatch: 3,3,3,2,2,2

2. 5 second snatch hover holds @ 90% x 6 x 3

3. Every minute on the minute for 6 minutes:

Swimming frog x 15 odds

Bench sit ups x 15 evens

Wednesday: 

  1. Clean: 3,3,3,2,2,2 (every 3 minutes)

2.  Power clean + jerk + jerk x 3 sets

3. Front squat: 1,1,1 @ 100%+

4. Seated good mornings 2 x 10 alternate with leg raises 2 x 12

Friday:

Every minute for 6 minutes: Power snatch x 1

Rest 1 minute

Every minute for 6 minutes: Snatch x 1

Rest 1 minute

Every minute for 6 minutes: Power clean and jerk x 1

Rest 1 minute

Every minute for 6 minutes: Clean and jerk x 1

*The goal is to add weight on every set if possible.

Weightlifting: February 20th, 22nd, 24th

Monday: 

  1. Snatch: 30 minutes to work up to max for the day

2. Hover snatch x 1 x 8 start @ 85% of power snatch and build

3. Every minute on the minute for 6 minutes:

Swimming frog x 15 odds

Bench sit ups x 15 evens

Wednesday: 

  1. Clean and jerk: 30 minutes to work up max for the day

2.  Push press: Max out

3. Front squat: 2 x 2 @ 85%

4. Good mornings 2 x 10 alternate with leg raises 2 x 12

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk

singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

*Heavier than last week for everything on all sets. Last week for this one.

Weightlifting February 13th,15th,17th

Monday: 

  1. Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles

2. Hover snatch x 1 x 8 start @ 85% of power snatch and build

3. Every minute on the minute for 5 minutes: Swimming frog x 15

Wednesday: 

  1. Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles

2.  Push press doubles x 6 @ heavier than last week.

3. Front squat x 3 x 3 @ 85%

4. Good mornings 3 x 10

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

*Heavier than last week for everything on all sets.

Weightlifting: January 30th, February 1st and 3rd

Monday: 

  1. Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power

2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power

3. Every minute on the minute for 6 minutes: Kb swings x 20

Wednesday: 

  1. Power clean + clean + clean & jerk: 3 @ 80% , 3 @ 85% of power

2. Hang power + 3 push press x 6 @ heavier than last week.

3. Front squat x 3 x 6 @ 75%+

4. Banded good morning x 4 x 15

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Weightlifting January 23rd, 25th, 27th

Monday: 

  1. Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power

2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power

 

3. Every minute on the minute for 5 minutes: Kb swings x 20

Wednesday: 

  1. Power clean + clean & jerk: 3 @ 80% , 3 @ 85% of power

2. Hang power + 3 push press x 6

3. Front squat x 3 x 8 @ 70%+

4. Banded good morning x 4 x 15

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch x 2 for the first 4 cycles, increase weight then singles for the last 4

Minute 2: Front squat x 2

 

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk x 1

Back squat x 2

Weightlifting January 16th, 18th, 20th

Monday: 

  1. Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+

2. High hang snatch: 70% x 6 x 2 every 90 seconds

3. Snatch grip Deficit deadlift: 5,5,5 @ 120%

4. 45 degree Row: 3 x 12

Wednesday: 

  1. Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+

2. Pullunder + Front squat x 2 + Push press x 2 x 6 cycles @ 70%

3. Super cat x 3 x 12 (heavier)

4. Glute ham band presses: 3 x 12

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Power Clean + 2 jerks

Minute 2: Clean + Front squat

Minute 3: Seated box jump x 3 (higher)

*First 4 sets @ same as last week, 3 @ Heavier, last 3 @ heavier.