Barbell Cub 05.04.2021


*Please try and show up 15-20 minutes early if you can to begin warm-ups!

*Coach will be there!

Warm-Up & Total Session Time


1. Crossover Symmetry Activation


OR Banded 7s - perform 7 reps of each movement


2. Mayhem Hip Halo Activation


* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L


3. Barbell Prep


A) Burgener Warm up Snatch - 3-5 reps at each position


  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
  5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch - 3-5 reps of each movement


  1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
  2. Overhead squat, “CORE STRENGTH”
  3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
  4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
  5. Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch


  • Then -

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats


10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses



05.04.2021 Olympic Weightlifting--- Class See deadlift

15 Minute


Work to up 3 challenging sets across
Goal weight ~85%+

Begin each rep from a complete dead stop (no bounce)



5. Barbell Strength


*These training sessions will be time capped at 35:00 Minutes.

*This means that no matter where you are in the training for the day you will stop at 35:00  and transition into Squats, accessory, and Restorative blocks.

A1) Pause Snatch Pull + Power Snatch + Panda Pull + Snatch 4x4


Workout Definition

Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch:

- (1+1+1+1) x 2 sets @ 60% 1RM Snatch
- (1+1+1+1) x 2 sets @ 65% 1RM Snatch

*Rest 2 minutes between sets *

How to approach the lifts

  • Record each set as 1 of your scores for load
  • Pause at the top of the “finish” for 1-2 seconds.

A2) Snatch Deadlift + High Hang Shrug 3x8


Workout Definition

Snatch Deadlift + High Hang Shrug:

(3+5) x 3 sets @ 90% 1RM Snatch

* Rest 60-90 seconds between sets

How to approach the lifts

  • Record each set
  • Use straps if needed.

A3) In The Hole Front Squat 5x3


Workout Definition

In The Hole Front Squat:

- 5x3 (Build in weight)
- Perform 5 Tall Box Jump in between front squat sets.

* rest 60-90 seconds between sets *

How to approach the lifts

  • Move up in weight each set.
  • Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
  • Explode out of the hole, smooth transition down and reset after each rep.
  • Perform 5 Tall Box Jump in between front squat sets (right into it)
  • Record each set as 1 of your scores for load

6. Barbell Strength Accessory


A1) Cable or Resistance Band Face Pulls
 
2 x 20 with :30 second rest between sets.

A2) Cable or Resistance Band Tricep Push Down

3 x 20 with :30 second rest between sets.

A3) Dual DB Hammer Curls

3 x 20 with :30 second rest between sets.

7. Restorative


*Choose 1 of the following or both if you have time*

1) Spend 3-5 minutes rolling out for post-training recovery

2) Stretch Hamstrings, quads, adductor (groin), low back, shoulders, calves, glutes (hips) for :45 - :60 seconds each
Add Score

Neil

7 Minute AMRAP
3-6-9-12…
Toes-to-Bar
Row Calories
-Rest 3 Minutes-


*Start where you finished and go in reverse  for 7 Minutes. If you finish go back up

 
Add Score

Comments

Connie Kim

Connie Kim 5 days, 7 hours ago / Reply

Neil: 175 reps
Notes: Knee raises

Connie Kim

Connie Kim 5 days, 7 hours ago / Reply

05.04.2021 Olympic Weightlifting--- Class See deadlift: 165 lbs

Tiffany Durand

Tiffany Durand 5 days, 7 hours ago / Reply

Neil: 173 reps
Notes: ab mat sit-ups

Tiffany Durand

Tiffany Durand 5 days, 7 hours ago / Reply

05.04.2021 Olympic Weightlifting--- Class See deadlift: 225 lbs

Stacy Rowe

Stacy Rowe 5 days, 9 hours ago / Reply

Neil: 222 reps
Notes: Knee raises, then abmat sit-ups

Stacy Rowe

Stacy Rowe 5 days, 9 hours ago / Reply

05.04.2021 Olympic Weightlifting--- Class See deadlift: 145 lbs

Kayla Dietsch

Kayla Dietsch 5 days, 11 hours ago / Reply

Neil: 150 reps

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