Weightlifting May 15th, 17th, 19th

Monday:

  1. Hang snatch – find max in 25 minutes

2. Heaving snatch balance – find max in 20 minutes

3. Back Squat: 5 rep max

4. Emotm x 5 min: Glute ham sit ups x 12

Wednesday: 

  1. Clean pull under – find max

2. Jerk – work to heavy single

3. Front squat: 5 rep max

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch

Last week of this

Weightlifting May 8th, 10th, 12th

Monday:

  1. Hang snatch + overhead squat x 6 sets (build)

2. Heaving snatch balance + overhead squat x 6 sets (build)

3. Back Squat: 3 x 5 @ 85%

4. Emotm x 5 min: Glute ham sit ups x 12

Wednesday: 

  1. Clean pull under + 5 sec pause front squat doubles x 5 sets (build)

2. Jerk x 6 singles (build)

3. Front squat x 3 x 5 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch (heavier than last week)

Weightlifting: May 1st, 3rd, 5th

Monday:

  1. Hang snatch doubles + overhead squat x 5 sets (build)

2. Drop snatch + Heaving snatch balance x 5 sets (build)

3. Back Squat: 3 x 4 @ 85%

4. Cable crunches 3 x 15

Wednesday: 

  1. Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build)

2. Jerk doubles x 5 sets (build)

3. Front squat x 3 x 4 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch (heavier than last week)

 

Weightlifting April 24th, 26th, 28th

Monday:

  1. Hang snatch triples x 5 sets (build)

2. Drop snatch + Heaving snatch balance x 5 sets (build)

3. Back Squat: 3 x 3 @ 85%

4. Ab twist x 3 x 30

Wednesday: 

  1. Clean pull under triples x 5 sets (build)

2. Jerk triples x 5 sets (build)

3. Front squat x 3 x 3 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 3

Minute 2: Power snatch + Hang snatch

 

Weightlifting April 17th, 19th, 21st

Monday: 

  1. Snatch: Doubles every 3 minutes for 15 minutes

2. Below knee pause power snatch x 6 x 2 (every 2 minutes)

3. Back squat: 5 x 3

4. Reverse hyper x 3 x 12

 

Wednesday: 

  1. Clean + clean + jerk:  every 3 minutes for 15 minutes

2.  Hang power clean + front squat x 2 reps x 6 sets ( every 3 minutes)

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

4. Weighted sit ups 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

*Last week, No punking out!

Weightlifting April 10th, 12th, 14th

Monday: 

  1. Snatch: Triples every 3 minutes for 15 minutes (yes triples again)

2. Below knee pause power snatch x 4 x 4 (every 3 minutes)

3. Back squat: 3 x 6

4. Weighted butt plank x 45 sec x 4 sets

 

Wednesday: 

  1. Clean and jerk: Doubles every 3 minutes for 15 minutes

2.  Hang power clean + front squat x 1 x 6 ( every 3 minutes)

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

4. Weighted sit ups 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

*Week 3 of 4 here, Don’t be a baby

Weightlifting April 3rd, 5th, 7th

Monday: 

  1. Snatch: Triples every 3 minutes for 15 minutes

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

3. Back squat: 3 x 8

4. Single leg butt plank x 2 minutes each side

 

Wednesday: 

  1. Clean and jerk: Triples every 3 minutes for 15 minutes

2.  Hang power clean x 2 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 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.