Thursday, 1 February 2018

Olympic Lifting Focus: For QUALITY
Warm up
A. Suggested clean and jerk warm up
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans + 3 strict presses
A3. 3 tempo front squats, tempo 53X1+ 3 push presses
A4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders + 3 push jerks
A6. 3 hang (squat) cleans + 3 split jerks

Main set
A. Clean + Hang clean (knee) – (12 to 15) x (1+1) @ 65+%, go every 60-75sec
B. Power snatch – 9/9/9 reps Touch and Go (can you move a slightly heavier load than last week?)