Olympic Lifting June 22-24

3 Rounds *Not for time
5 Box Jumps
15 GHD Hip Extensions (Slow)

Then Bergner Warm-up

Primer
5x3 Muscle Snatch

Snatch
4x (1+1)
(Pause Snatch DL + Squat Snatch)

Clean
4x (1+1)
Pause Clean DL + Squat Clean)

Pause 3 seconds just below the knee.

We want to reinforce our positioning on the pause DL for the full lift to follow. Drive the knees back and out of the way at separation keeping tension in the hamstrings and a flat back angled roughly 45 degrees. At the pause the weight should be in the middle of the foot. Ball of foot remains in contact with the ground so we are not all the way back on our heals.

Strength
5x5 Push Press

Olympic Lifting June 8-10

Junk Yard Dogs
Mobility/Activation

No Primer Today

Snatch
4x1 Power Snatch @ 65%

Clean and Jerk
4x1 Power Clean and Power Jerk @65%

Strength

Today we are going to explore the world of Zercher.

Zercher Movements are amazingly effective in develpoping strength and stability in the Core, Lats, Thoracic and Lumbar Spine as well as the Quads and Hamstrings.

This will be informational with a dose of hard work. Most importantly, there are some transfers to Olympic Lifting and CrossFit from the Zercher movements.  So I think you all will enjoy this session!

Olympic Lifting June 1-3

Activation and Barbell Warmup

Primer
New Training Drill
Snatch High Pull Drop
*This drill is used to ensure we are reaching full extension. Once we are fully extended we need to drop back down to our heels and receive the snatch as we would a power snatch. This transition should be slower than we are used to, slightly feeling like a short pause at the top and then a quick drop to the heels and lock out.  Our extension is the focus on the snatch complex today.

Snatch
4x (2+1)
(Power Snatch + Hang Squat Snatch)

Clean
4x (2+1)
(Power Clean + Hang Squat Clean)

Strength
4x6 Push Press
Build from the last time or around 65-70% for all sets