Olympic Weightlifting

Barbell 12/9 through 12/20

Cycle 28 Week 4; 293 Weekly Quota 75 minutes of Cardio 4×4 Jumping Overhead Squats every practice Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 12/9; 55 Snatch + Low Hang Snatch… Read more »

Barbell 11/25 through 12/6

Cycle 28 Week 2; 263 Weekly Quota 75 minutes of Cardio 4×4 Jumping Overhead Squats every practice Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 11/25; 55 Snatch + Low Hang Snatch;… Read more »

Barbell 11/11 through 11/21

Cycle 28 Week 0; 207 Weekly Quota 75 minutes of Cardio 4×4 Jumping Overhead Squats every practice Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 11/11 No Practice; Kilos & Giving Competition… Read more »

Barbell 11/4 through 11/11

Cycle 27 Week 3; 240 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups/DB Rows Sunday 11/4; 47 Snatch + Hang Snatch; 15 50-65%/1+2×3 70%/1+1×3 Snatch; 3 75%/1×3… Read more »

Barbell 10/28 through 11/1

Cycle 27 Week 2; 240 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 10/28; 47 Snatch + Hang Snatch; 15 50-65%/1+2×3 70%/1+1×3 Snatch; 3 75%/1×3 Clean… Read more »

Barbell 10/21 through 10/25

Cycle 27 Week 1; 237 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 10/21; 47 Snatch + Hang Snatch; 15 50-65%/1+2×3 70%/1+1×3 Snatch; 3 75%/1×3 Clean… Read more »

Barbell 10/7 through 10/18

Cycle 26 Week 11; 281 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 10/7; 70 Muscle Clean + Front Squat + Jerk; 27 X/3+3+3×3 Power Clean… Read more »

Barbell 9/23 through 10/4

Cycle 26 Week 9; 233 Weekly Quota: 60 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 9/23; 29 Power Snatch + Snatch; 20 70-75%/1+1×10 Squat; 9 X/3×3 Monday 9/24;… Read more »

Barbell 9/9 through 9/20

Cycle 26 Week 7; 221 Weekly Quota 90 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 9/9; 27 Power Snatch + Snatch; 15 70%/2+1×5 Snatch Pull; 9 80%/3×3 Squat;… Read more »