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Components
Snatch Grip Deadlift
Hang Power Snatch
2 position clean and jerk
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sun - Beaverton Strength and Conditioning
Class
(All)
10:00 AM Olympic Weight Lifting
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Sun
A: Snatch Grip Deadlift (3 x 3 @ 100/110/115%)
Snatch Grip Deadlift
B: Hang Power Snatch (Clusters 3.3.3 x 3 sets, 60%+)
Hang Power Snatch
Perform 3 hang power snatch, rest 15s
3 hang power snatch, rest 15s, 3 hang power snatch....this is 1 set
C: 2 position clean and jerk (Build to 80% max in 15 min, then EMOM 10)
1 clean from above knee
1 clean from floor
1 jerk
After you build to 80%, EMOM 10 x 1 rep, build over sets when possible
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 10, 2016
Male Clients
1
Avery
Jessup
10:00 AM Olympic Weight L...
3 x 3 @ 225 lbs
2
HP
Park
10:00 AM Olympic Weight L...
1 x 3 @ 215 lbs
185, 205, 215
2
Matthew
Zola
10:00 AM Olympic Weight L...
1 x 3 @ 125 lbs
Female Clients
1
Katelin
Turner
10:00 AM Olympic Weight L...
3 x 3 @ 120 lbs
105, 115, 120
2
Jessica
Riordan
10:00 AM Olympic Weight L...
3 x 3 @ 115 lbs
3
Karen
Mount
10:00 AM Olympic Weight L...
3 x 3 @ 105 lbs
4
Dawna
Graham
10:00 AM Olympic Weight L...
1 x 3 @ 120 lbs
105 115 120
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