Olympic Weightlifting Week 7
*These are the final two weeks of our Olympic Weightlifting program! Let’s try to hit some new 1-RMs!
*Please check out this post on how to follow the workouts
Week 7 Day 1 (Sunday 4.24.2022)
A. Snatch; Heavy Single; 85% (of today’s heavy single) x 1 rep x 3 sets
B. Split Jerk; Heavy Single; 85% (of today’s heavy single) x 1 rep x 3 sets
C. Front Squat; 80-85%x3x3
*”Heavy Single” means to build to something tough for today, but not forcing anything — if you miss twice at a weight, shut it down and move on!
Week 7 Day 2 (Optional):
A. Snatch Balance; Heavy Single
B. Clean & Jerk; 70%x2+1, 75%x2+1, 80%x2+1, 85%x2+1
C. Clean Pull; 100%x2, 105%x2, 108%x2x2
D. (Optional Accessory) 2-3 rounds of:
Weighted Side Plank x 20-30 seconds/side
Dumbbell Upright Rows x 8-10/side
Week 7 Day 3 (Thursday 4.28.2022):
A. Snatch; 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 95%x1, 95%x1
B. Clean & Jerk; 70%x2+1, 75%x2+1, 80%x2+1, 85%x1+1, 90%x1+1, 93%x1+1, 93%x1+1
C. Core/Accessory (coach’s choice)
*Increase BOLD weights if you feel good. The goal of today is to hit solid singles at VERY CLOSE to your previous max. If you feel great, and can hit a PR, go for it!
