Dawit’s first snatches at Youth weightlifting HERE
Lucas’s first snatches at Youth weightlifting. HERE
Feature Video – One of my all time favoutire lifters – David Rigert. This is a video fo his clean and jerk at the 1976 Olympics in Montreal.
Week of training – this week is a slight back off week relative to the three prior. We will be backing off loads to similar loads of two weeks ago.
MON June 24/13 – Prep 1, Week 4
REST DAY
TUES June 25/18 – Prep 1, Week 4
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Power snatch + snatch 5×1 +2 @ 65-75% – build the loads lightly
B. Snatch deadlift 3×5 @ 75-80% – sets across at a heavy, but manageable load
C. Front Squats 4×4 @ 75% – build lightly
D. Back extensions 2-3×10-12 – if time permits, load if necessary
WED June 26/19 – Prep 1, Week 4
REST DAY
THURS June 27/20 – Prep 1, Week 4
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Clean 2×4, 3×3 @ 70-75% – build on 4’s, but sets across on 3’s.
B. Clean deadlifts 3×5 @ 75-80% – sets across after a quick warm-up set or two
C. Back Squats 2×8, 3×6 @ 70-80% – sets across on 8’s, and build lightly on 6’s
D. Back extensions 2-3 x 10-12 – if time permits.
FRI June 28/21 – Prep 1, Week 4
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Snatch balance 3×3 – this is purely technique work, keep light and use as an extended warm-up
B. Jerk off rack 2×3, 3×2 – build throughout.
C. Push press 4×5 – build lightly across all sets.
D. 1 ¼ Front squats 3×4 – build lightly in the three sets, but keep the load light and tech perfect.
SAT June 29/22 – Prep 1, Week 4
REST DAY
SUN June 30/23 – Prep 1, Week 4
WARM-UP
Warm-up – back squats and high box jumps
WOD
A. Snatch 2×4, 3×3 @ 70-75% – build on 4’s and keep 3’s for sets across.
B. Clean and jerk 2×4, 3×3 @ 70-75% – same as above.
C. Snatch Pulls 3×5 @ 70-75% – build lightly
D. Back squats 2×8, 3×6 @ 70-80% – build on 8’s and add 5-10% for sets across on 6’s.
