Clean, Snatch, Sots Press

07/31/15


Dynamic Warmup

Clean (195) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4 (95, 115, 135)
Snatch x 1 + Sots Press  x 3 } x 4 (135, 155)

Arms

07/29/15

Single Arm Cable Curl
Rope Pressdown

Pulldown Curl
Dips

Incline DB Curl
Overhead DB Extension

Hammer Curl
Overhead Rope Press

LF Machine Curl
LF Triceps Press

Clean, Front Squat, Back Squat, Push Press

07/27/15

Dynamic Warmup

4 sets of each
Clean (195) + Front Squat x 2 
Back Squat (275) x 8
Snatch Grip, Behind the Neck Push Press (135) x 4

Shoulder, trap and scapular activation exercises

Clean, Snatch, Sots, Split Squat, GH Raise

07/23/15

Dynamic Warmup

Clean (185) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4
Snatch x 1 + Sots Press (115) x 3 } x 4
Split Squat  2 x 8/8
GH Raise 2 x 10

W1 Snatch, Clean, Back Squat & W2 Clean, Clean & Jerk

07/22/15

Workout 1 Oly Program

Dynamic Warmup/mobility

Snatch (155) 4 x 3
Clean (185) 4 x 3
Back Squat (300) 4 x 6


Workout 2

Dynamic Warmup/mobility

EMOM 10 minutes
Clean (185) x 2
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Clean & Jerk (135) x 60
(8:58)

Olympic Lifting Program Start - Snatch, OHS, Front Squat, Deadlift, Box Jumps

07/21/15

Dynamic Warmup 5-10 minutes

Warmup sets as necessary
4 sets, with 60% 1RM, of:
High Hang Snatch x 1 + Overhead Squat x 3

4 sets, with 60% 1RM, of
Front Squat x 2 (with 3 second hold at bottom ROM)

4 sets, with 100% 1RM, of
Snatch Grip Deadlift x 4

2 rounds, with 25# DB's, of
Single Leg RDL x 8/8
20" Box Jumps x 5

Mobility Work 10 minutes

Legs

07/16/15

5 rounds of
Wallballs (20) 20
Lunges x 20
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Front Squat x 2 (95) (115) (145) (195) (205) (235) (255) (285)
LEg PRess 3 x 15
Extension 3 x 12