Olympic Weightlifting
Saturday, June 1st, 2024 - Olympic Weightlifting 170.2
Warm Up - 10 Minutes
A) 3 sets:
5x 2-second Paused At Knee Clean Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar
5x 2-second Paused At Knee Clean Deadlift w/ empty bar
B) 3 sets: 5 BTN Strict Press w/ empty bar
Clean Pull Work
E2:00MOM3
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Clean
1x 2 second pause at knee + 2 floating pulls
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Clean
BTN Push Jerk + BTN Split Jerk w/ Jerk Grip
E1:30MOM4
FROM THE RACK
1st set: 2+1 @ 65%
2nd set: 2+1 @ 65%
3rd set: 2+1 @ 70%
4th set: 2+1 @ 70%
% of Jerk
FROM THE RACK
1st set: 2+1 @ 65%
2nd set: 2+1 @ 65%
3rd set: 2+1 @ 70%
4th set: 2+1 @ 70%
% of Jerk
Front Squat
E2:30MOM6
1x 2s Pause + 1x 1 1/4 Front Squat + 2 Front Squat = TOTAL OF 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Back Squat
1x 2s Pause + 1x 1 1/4 Front Squat + 2 Front Squat = TOTAL OF 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 70%
6th set: 70%
% of Back Squat