A. Build to a heavy Snatch approx 90% of 1RM.
Athletes to use consistent snatch variation (Power or Squat)
B. Snatch drop sets
1 Snatch @ 90%
2 Snatch @ 85%
3 Snatch @ 80%
Complete 5 sets
Reset between every repetition- Not touch & go.
Rest 2-3 minutes between cycles
Goal- maintain quality repetitions during drop sets (ie. reduction of weight)
Ten rounds:
4-7 Strict Pull-ups*
50m Deadball carry
Rest 1 minutes
For time (25 minute cap):
100 Double-unders
10 Wall Walks
25 Toes to bar
40 Burpee box Jump overs 24″/20″
25 Toes to bar
10 Wall Walks
100 Double-unders
Five rounds:
Minute 1: Row 20/16 calories
Minute 2: Max 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: Max 7.5m Shuttle Runs
Minute 5: Echo 12/10 calories
Minute 6: Rest
A. Back Squat 5-5-5-5-5
*Work to a heavy/quality set of back squats
B. AMRAP in 8 minutes:
12 Kettlebell Swings 24/16kg
10 Goblet Lunge 24/16kg
*Score total repetitions
Photo: We couldn’t be prouder of being a part of Lily’s journey. At 13 her maturity, love of training and challenging herself is seeing her move from strength to strength.
Partner workout
For time:
Run 360 (together)
25 Deadlifts (P1) 80/55kg
20 Synchro Burpees (over barbell)
25 Deadlifts (P2) 80/55kg
Run 360 (together)
20Deadlifts (P1) 100/65kg
20 Synchro Burpees (over barbell)
20 Deadlifts (P2) 100/65kg
Run 360 (together)
15 Deadlifts (P1) 120/80kg
20 Synchro Burpees (over barbell)
15 Deadlifts (P2) 120/80kg
Run 360 (together)
Photo: Josh – This guy is on Fire!!! PB’s galore over the past few weeks. 1st Bar Muscle-up today, followed by a linked set of 4. Congratulations!!!
A. Rope Climb technique
B. For time:
30 Pull-ups
20 Hang Power Cleans 50/35kg
Run 360m
20 Chest to bar Pull-ups
20 Hang Power Cleans 50/35kg
Run 360m
10 Bar Muscle-ups
20 Hang Power Cleans 50/35kg
Run 360m
AMRAP in 20 minutes:
5 Wall Walks
15 Squats
50m Sandbag carry 100/45lbs
15 Squats
Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.
Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)
B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)
“COFFLAND”
For time:
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups
Compare to last time here