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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

05.04.2021 Olympic Weightlifting--- Class See deadlift Adaptive Athlete

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