Olympic Weightlifting Week 3

*Starting this week, you will see some percentages written in bold; this means that you MAY increase the weights on these sets if you are feeling good. However, the goal of these first weeks of the cycle remains — try to hit the strongest, most technically-sound lifts possible, every time you pick up the bar. Now is the time to get better at lifting, failure can always come later :)

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

Week 3 Day 1 (Sunday 3.27.2022)

A. Hang Snatch; 70%x2, 75%x2, 80%x2; 80%x2*; 80%x2* (Hang Position is just above the knee)
B. Hang Clean + Split Jerk; 70%x2+2, 75%x2+2; 80%x2+2; 80%x2+2*; 80%x2+2* (again, just above the knee)
C. Clean Pull; 90%x3x4; *follow each set with 2-3 Tall Box Jumps
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.

Week 3 Day 2 (Optional):

A. Snatch Balance; 70%x3; 75%x3; 80%x3; 80%x3* (take these from a rack, if you haven’t been doing so already)
B. Power Clean + Power Jerk; 4-5 sets to build to a heavy 2+2 (not a true max, just something heavy based off how the prior weeks have felt)
C. Jerk Dip Squat; 90%x5, 95%x5, 100%x5, 105%x5
D. (Optional Accessory) 2-3 rounds of:
Dual KB Bottoms Up Rack Carry x 40-60 seconds
Depth Drop to Box Jump x 5 reps

*Increase BOLD weights if you feel good.

Week 3 Day 3 (Thursday 3.31.2022):

A. Block Snatch Pull + Block Snatch; 65%x1+2; 70%x1+2; 75%x1+2; 80%x1+2; 80%x1+2*; 70%x1+2
B. Halting Snatch Deadlift + Snatch Pull; 75%x3+1; 80%x3+1; 85%x3+1; pause for 1-second at the pockets on each Deadlift
C. 1 and 1/4 Front Squat (using the “bounce”); 70%x3; 75%x3; 80%x3; 80%x3*
D. Core/Accessory (coach’s choice)

*Increase BOLD weights if you feel good.