Olympic WeightLifting - WEek 2

*Please check out this post on how to follow the workouts

Week 2 Day 1 (Sunday 3.20.2022)

A. Hang Snatch; 60%x2, 70%x2, 75%x2x4 (Hang Position is just above the knee)
B. Hang Clean + Split Jerk; 60%x2+2, 70%x2+2, 75%x2+2x4 (again, just above the knee)
C. Clean Pull; 80%x4x3; *follow each set with 2-3 Tall Box Jumps
D. Core/Accessory (coach’s choice)

Week 2 Day 2 (Optional):

A. Snatch Balance; 70%x3; 75%x3x3
B. Power Clean + Power Jerk; 65%x2+2, 70%x2+2, 75%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
C. Jerk Dip Squat; 85%x5, 90%x5, 95%x5, 100%x5
D. (Optional Accessory) 2-3 rounds of:
Sorenson Hold x 30 seconds (weighted if able)
Dumbbell Elbowing Row x 10-15/side

**Notes: For Part B, these are a “waveload,” meaning you will go up in weight in 3 subsequent sets, then go back to start and build again over 3 more sets; bring the same speed and mechanics to all weights. See last week’s post for video demos if needed.

Week 2 Day 3 (Thursday 3.24.2022):

A. Block Snatch High Pull + Block Snatch; 60%x1+2, 65%x1+2; 70%x1+2; 75%x1+2 x 3 sets
B. Halting Snatch Deadlift + Snatch Pull; 70%x3+1; 75%x3+1; 80%x2+1 x 3 sets; pause for 1-second at the pockets on each Deadlift
C. 1 and 1/4 Front Squat (using the “bounce”); 65-75%x3x4 (or just up from last week's weights)
D. Core/Accessory (coach’s choice)