Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, November 23th, 2024 - Olympic Weightlifting 193.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Front Squat

E3:00MOM5
1st set: 6 @ 70%
2nd set: 5 @ 75%
3rd set: 3 @ 80%
4th set: 5 @ 75%
5th set: 6 @ 70%
% of Front Squat

Snatch Balacne + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch