Olympic Lifting Heavy Singles

Snatch

180 pound PR !!!

Clean & Jerk

205- 215 (x-x-x)

I cleaned the last one , jerked it , but lost it as I was standing up with it.

Front Squats

135(5) - 185 (3) - 225 (1) - 235 (1) PR !!!

Box Jumps

37" - 43.5" - 45"(partial) - 42"

Strength and Power Day

1a. Snatch 120 lb x 2 x 3

1b. Fat Bar Pull-ups: 7-7-6

2a. Clean Pull 205 x 3 x 3

2b. Headstand Push-ups x 3 x 3

3a. Snatch Balance 155 lb x 3 x 3

3b. Wrestlers Twist 10lb x 5R/5L x 3

4a. Back Squats 230 lb x 2 x 3

4b. L-Sit (10 seconds on/20 seconds off x 3) x 4 sets

Oly Lifting- Heavy Singles

Snatch- Heavy Single

135-155-165(x)-165-175-180(x)

Clean & Jerk- Heavy Single

155-175-195-205-215(x)-210

Back Squat-Heavy Single

205-225-245-255-265(x)-260 PR !

a. Box Jumps 3 x 5

45"-45"-45"-42"-42"

b. Power wheel roll-outs 5 x 5

Later that evening:

negative press to handstand against wall, 10 min

beatboy practice

handstand balance practice, 10 min

Speed and Upper Body Strength Day

I. Muscle Snatch- Heavy Single

57,5kg

IIa. Snatch 60%(50kg) 2 x 5

IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5

IIIa. Clean 60%(60kg) 2 x 5

IIIb. Ring Dips with a turnout 5 x 5

IV. Jerk 60%(65kg) 2 x 5

IV. Toes to Rings, straigth legs 5x5

Night time:

Pike stretch, a few minutes

Straddle stretch, a few minutes

Front Splits R/L, a few minutes on each side

Bridge 1minute x 3

Weightlifting=Powerful Hip Extension + Gymnastics= Indominable upper body and core strength

I. Snatch 70% 2 x 3

125 pound

II.Back Squat 80% 3 x 5

205 pound

III. Deadlift 5 x 3

249 pound

IV. Push Press 5 x 3

165 - 160 x 2 sets

V. 1 rope ascent every minute on the minute for 10 minutes on a 2" thick rope :p

got it. next time try to descend without arms every other rep.

working on that monkey claw

Weight Training

Snatch 2 x 3 115 pounds Clean Pull 2 x 3 205 pound, drop weight next time and correct technique a little more Snatch Balance 1 Rep Max 160 - 179 - 199(x) - 189(1) - 199(x) Back Squat 2 x 3 225 pouns 10 minutes amrap: rope climbs with legs = 10 ascents in the evening: 15 seconds of work/30 seconds of rest x 12 sets of: L-Sits

Snatch -Heavy Single 170 Clean & Jerk - Heavy Single 215 Back Squat - Heavy Single 254 Box Jumps 3 x 5 42"

Olympic Lifting- Heavy Single Day

Dynamic Warm-up 10 Forward Rolls 10 Backward Rolls 10 Backward roll to pushup support 10 Handstand Rollouts

Snatch- Heavy Single

135-155-165-170-175(x-x-x)

Clean&Jerk- Heavy Single

155-185-195-205-210-215 PR !!!

Front Squat- Heavy Single

155-185-205-215-225 PR !!!

Box Jumps- 3 x 5

32"- 35"- 38"- 40"- 42"

Later that evening...

a. Front Lever 6 seconds x 7 sets

b. Planche 6 seconds x 7 sets

c. German Hang 6 seconds x 7 sets

Snatch 65% x 2 x 3

55kg

Clean Pull 103% x 2 x 3

100kg

Snatch Balance 75% x 3 x 3

65kg-67.5kg -70kg

Back Squat 87% x 2 x 3

105kg

Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Strength

Snatch 1 x 9

(135-145-150)x 3

Deadlifts 5 x 3

185-215-240

Front Lever Holds

Snatch Session

Warm-up:
3 Rounds of
Snatch Sequence: Power Snatch, Overhead Squat, Hang Snatch, Snatch 45-65-85
L-sit: 10 seconds, on the floor
Rope Climb, 1 ascent

I. Snatch 2 x 6
135 -145 - 150(1) - 150(1) - 145(1) - 145

II. 1 Lap around the block, farmer walk, #30 dumbbells = 5:00 ish
I had to set them down twice towards the end.

III. Hollow Rocks 20on/15off x max sets = 6 sets