Wednesday 5/10/16

AM
Weightlifting 101 (finish yesterdays session):

A. OHS Complex
2×5:
(1) down slow, up fast, without pause in the bottom position;
(2) down slow, up fast but with a three second pause in the top- and bottom position;
(3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

3. Snatch warm-up f. the ground
2×3:
Three seconds pause in the starting position of all lifts and in the overhead position of the muscle snatches and the catch position in C, D and in the bottom position of the full snatch.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch.

4. Power Snatch + Snatch
4.1 Find your daily max in power snatch + snatch – lower bar to floor.
= 95kg

4.2 Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
= 76kg

5. Power Clean + Power Jerk
5.1 Spend three full minutes playing around with an empty barbell. Make sure that you are warm in all vital positions; especially front rack, front squat and narrow grip overhead.

5.2 Do ten singles at the same weight you would normally use for the Clean & Jerk Warm-Up
= 60kg

5.3 Find you daily max in singles
= 110

5.4 Drop down to 80-85% and do five sets of one power clean + two power jerks
= 100

PM

4 rounds:
8 KB FS @2x40kg
90″ row @85%
2’R

4 rounds:
3 RC
90″ AAB @85%
2’R

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Wednesday 5/10/16

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