Olympic Lifting

Objectives of Today’s Training

  • Work on overhead position for snatches
  • Improve Snatch Technique
  • Increase the lactic threshold with partner sprints

Workout -1

25 min

  • 5 x 3 Sots Press (increase weight)
  • 5 x 3 Over-head Squats (increase weight)
  • Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

  • 27, 21, 15, 9
    • Ski Erg Cals
    • Toes-to-Bar
  • 9, 15, 21, 27
    • Ski Erg Cals
    • Wallballs (30/20)

Split work between partners.

Objectives of Today’s Training

  • Improved cardio and muscle endurance
  • Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

  • Wallballs (30/20)
  • Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

  • Split 500/375 cals on an Erg, Runner, or Assault Bike
  • On your Break 3/2/1 barbell complex 165/105
    • 3 Deadlifts
    • 2 hang cleans
    • 1 shoulder-to-overhead
  • With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

  • Increase Power with Cleans and Jerks and Box Jumps
  • Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

  • 3 Clean and Jerks (increase weight each round)
  • 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

  • 30-second sprint
  • 30-second recovery

Objectives of Today’s Training

  • Improve power production and movement patterns for the clean and jerk.
  • Increase raw strength with deadlifts and pushups.
  • Increase vo2 max (endurance) with interval training
  • Work on gymnastic movement using the rings and handstands

Workout -1

15 min EMOM

  • Macho Man Complex (increase weights)
    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks

Use the first few rounds as a built-in warm-up, and increase to a challenging weight for 3 to 5 rounds.

Move immediately into the next workout. If you need to warm-up your deadlifts, do so efficiently.

Workout-2

9, 7, 5 For Time

  • Deadlifts (315, 365, 395-405)
  • Handstand Pushups

The deadlifts should be at a high intensity. Make them challenging at 70%, 80%, 85-90% of your 1 rep max.

Workout-3

20 min Alt E2MOM (partner)

  • 2:00 min on an Erg at 1000/700cal/hr pace (Rower, Ski, or Bike)
  • 10 toes-to-rings while partner is on Erg.

The pace of the Erg should be challenging enough to raise your heart rate to a racing level. After you complete the 10 toes-to-rings, use the remaining time for recovery.

If you do not have rings, then do toes-to-bar. If you need to modify, change it to knees-to-elbows, knees-to-waist, v-ups, or sit-ups.

Workout -1

Alt Tabata (warm-up)

  • Hang Cleans
  • Thrusters
  • Good Morning

Use an empty bar.

Workout-2

24-minute Alternating EMOM

  • 4 Thrusters
  • 6 Hang Power cleans
  • 8 Shoulder-to-overhead
  • 10 Deadlifts

Weight Scheme Per Round

95/115/125/3 x 135

65/75/85/3 x 95

Workout-3

10 Minutes (cooldown)

  • Assault Bike (50-55 /45-50 rpm)

Afternoon Session

Metcon

For Time

  • 25 cal Assault Bike Buy-In
  • Pull-Ups / Air Squats
    • 21 / 42
    • 15 / 30
    • 9 / 18
  • Between each round at 135lb/85lb
    • 10 Deadlifts
    • 10 hand power cleans
    • 10 shoulder-to-overhead
  • 25 cal Assault Bike Buy-Out

Evening Session

5k run or walk

I ran 3 min intervals at a heart rate between 145 bpm and 155 bpm, then walked to reduce heart rate below 120 bpm

Afternoon Session

Metcon

50, 40, 30, 20, 10 for time. Partner Workout

  • Cal on Row, Ski-Erg or Assault Bike split between partners
  • Power Cleans
    • Use a weight you can keep moving, yet challenging
    • Alternate reps between partners
    • Can us Med-Ball over-the-shoulder

Evening Session

Run a 5k

Warm-up

  • 500m row
  • 20 hollowed body rocks

Strength

5 rounds

  • 3 tempo back squats (3 seconds down, 2 seconds pause, 1 second up)
  • 10 Kettle Bell Sumo-deadlift-high-pulls (53/35)

Metcon

40 cal – 40 reps, 30 cal – 30 reps, 20 cal – 20 reps, 10 cal – 10 reps

  • Calories on Rower, Ski-Erg, Assault Bike
  • Snatches (pick-a-weight)

Afternoon Session

Strength training

20 min E2MOM

  • 5 x Deadlifts (increase the weight with each round)

Metcon

Partner Workout for Time

  • half-mile run
  • 100 Cal Assault Bike
  • half-mile run
  • 100 Cal Assualt Bike

One partner runs in a direction, and the other runs in the opposite direction. When they meet, they turn around and run back. This is to equalize the running time between the partners. The first person back to the bike can start immediately.

Afternoon Session

Ran a 5k

Evening Session

Strength training

8 Rounds

  • 3 x Squat Cleans
  • 2 L-Sit Pull-ups

Metcon

13 rounds 40 sec on 20 sec rest

  • 10ft handstand walk or 10-second handstand hold
  • Max Cal on Assault Bike, Rower, Ski-Erg, or Air Runner

Score is Max Calories.