“Olympic Lifting Total”
Clean and Jerk 1-1-1
After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!
The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!
You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.
CLEAN & JERK:
After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.
The order of lifts are organized the same way as the snatch and the same general rules apply.
Here is a summary of the important ones:
*No press outs on the Snatch or Jerk! It needs to be one continuous movement!
*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.
*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.
*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!
*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.
(A1) Bench Press: 5 Sets of ME Reps, Using BW (Use same weight as last week) Aim for more reps than last Wednesday. (A2) Strict Toes Through Rings NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTR. Scale to KTE etc as needed.
(B) For Time Run 400m 15 x Snatch: 52/36/26 10 x HR Push-up Run 800m 15 x Snatch 10 x HR Push-up Run 400m
(A) Thruster 1RM & Front Squat 1RM 25min - Build to a 1RM for the "Thruster" THEN "Front Squat" manage your time to get both done within 25min. **Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team. (B) 40-20-10 Reps of
Wall Balls 9/6kg & 10ft
+ 80-40-20 Reps of
Double Unders 2min Recovery 2 Rounds
Run 400m every 3min **If your unable to perform 40-20-10 within 15min, then omit the 400s
(A1) Speed Deadlifts
7 Sets x 3 @ 50% 1RM
(A2) Perform a Max distance broad jump between every set of Deadlifts.
NOTE: The “Up” phase of the Deadlift is performed with maximal speed & then a pause at the top, before lowering under control back down to the floor.
(B) 3 rounds
12 x KB Russian Swing 32/24/20
6 x Hang Power Clean: 55/40/30
1/2 Gasser (2 Hand Touch)
EMOTM x 20 Even Minutes Snatch: 50%, 55,%, 60% - 70%, 75%, 80%, 85%, 85%, 85%, 85% Odd Minutes Unbroken Pull-ups NOTE: Perform triples on the Snatch in the first 3 sets then doubles on the remaining 7. On the pull-ups, pick a number you can maintain every round. (B) Teams of 3 Row 3500m - Each team member rows a Max of 1min at a time
(A) Clean & Jerk 1RM (25min) Compare Here If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today. (B) For Time
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30
(A) Strict "Lynne"
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups
(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.
Note: The focus is to see how fast you could be on each round of Fran. Each round should be a sprint and completed with as little breaking as possible. This will give you an opportunity on how to strategise Fran in the near future.
(A1) Bench Press: 5 Sets of ME Reps, Using 3/4 BW. Aim for more reps than last Wednesday Compare Here
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.
(B) 3 Rounds
20 x Wallballs: 9/6/4kg
10 x Burpee Box Jump: 24/20
50 x Double Under
(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets
Notes: New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.
(B)11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"
4&4 etc until the 11min mark NOTE: G2O can be Snatch, Clean & jerk-press etc. "Cindy"
5 x Pullups
10 x Push ups
15 x Squats