Olympic Weightlifting
Saturday, June 1st, 2024 - Olympic Weightlifting 170.1
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 1 Hang Snatch + 1 Snatch + 2 OHS
w/ empty bar
w/ empty bar
B) 3 sets: 1 Hang Snatch + 1 Snatch + 2 OHS
w/ empty bar
C&J Warm Up: 5 Minutes
A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 1 Hang Clean + 1 Clean
w/ empty bar
w/ empty bar
B) 3 sets: 1 Hang Clean + 1 Clean
w/ empty bar
Snatch Work
E1:30MOM6
1 Hang Snatch w/ 2-second pause in catch + 1 Snatch w/ 2-second pause
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Snatch
1 Hang Snatch w/ 2-second pause in catch + 1 Snatch w/ 2-second pause
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Snatch
Clean Work
E1:30MOM6
1 Hang Clean/ 2-second pause in catch +
1 Clean w/ 2-second pause in catch
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Clean
1 Hang Clean/ 2-second pause in catch +
1 Clean w/ 2-second pause in catch
1st set: 1+1 60%
2nd set: 1+1 65%
3rd set: 1+1 70%
4th set: 1+1 70%
5th set: 1+1 75%
6th set: 1+1 75%
% of Clean