Olympic Weightlifting Week 4

*This week, we be working on complexes that follow lifts from the hang with full lifts from the floor. Once again, you can go up on the final sets if you are feeling good.

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

Week 4 Day 1 (Sunday 4.3.2022)

A. Hang Snatch + Snatch ; 70%x1+1, 75%x1+1, 80%x1+1; 85%x1+1; 85%x1+1; 85%x1+1 (Hang Position is just above the knee)
B. Hang Clean + Clean + Split Jerk; 70%x1+1+2, 75%x1+1+2; 80%x1+1+2; 85%x1+1+2; 85%x1+1+2; 85%x1+1+2 (again, just above the knee — this complex, to be clear, is 1 Hang Clean + 1 Clean + 2 Split Jerks)
C. Clean Pull; 95%x2; 100%x2; 105%x2x2 — follow each with 1-2 Tall Box Jumps
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.

Week 4 Day 2 (Optional):

A. Snatch Balance + Overhead Squat; 60%x1+2; 70%x1+2; 80%x1+2 x 2 sets
B. Hang Power Snatch; 65%x3; 70%x3; 75%x3; 65%x3; 70%x3; 75%x3
C. Power Clean + Power Jerk; 80%x1+1 x 4 sets
D. (Optional Accessory) 2-3 rounds of:
Dual KB Bottoms Up Rack Carry x 40-60 seconds
Face Up Chinese Plank x 30-40 seconds

*Increase BOLD weights if you feel good.

Week 4 Day 3 (Thursday 4.7.2022):

A. Block Snatch; build to a heavy double for the day
B. Snatch Pull; 90%x3; 95%x3x3
C. 1 and 1/4 Front Squat; heavy double
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.