May 18, 2019 – Weightlifting

Accessory Work/Warm up
2-3 Rounds Not For Time – continuous clock 15:00
5x single handed Kettlebell Swings each way – 16/12
5x Kb round the world each way
5x kb figure 8 slingshots – each way
5x Half Turkish Get Up – each way
10x Banded Good Mornings – blue band or heavier
10x athletic Burpees – warm up pace
5x hollow rocks
5x arch rocks

* Turkish half get up – rolling off the floor, onto elbow, onto hand, into a bridge position and hold for 3 count

A. 10 minute EMOM of Barbell Deficit Clean Grip Deadlifts, Clean Grip Deadlifts, Clean Pulls, and Clean High Pulls

Every 1 minute for 10 minutes (1 round):
Minute 1
3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 2
3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 3
3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 4
3 Clean Grip Deadlifts @ 110%
Minute 5
3 Clean Grip Deadlifts @ 110%
Minute 6
3 Clean Grip Deadlifts @ 110%
Minute 7
3 Clean Pulls @ 95%
Minute 8
3 Clean Pulls @ 95%
Minute 9
2 Clean High Pulls @ 85%
Minute 10
2 Clean High Pulls @ 85%

B. 27 minute EMOM of Snatch Pulls, Snatch High Pulls, and Snatches

In teams of 2:

Every 90 seconds for 27 minutes (1 round):
Minutes 0:00 – 1:30
3 Snatch Pulls @ 120%
Minutes 1:30 – 3:00
3 Snatch Pulls @ 120%
Minutes 3:00 – 4:30
3 Snatch Pulls @ 120%
Minutes 4:30 – 6:00
3 Snatch Pulls @ 135%
Minutes 6:00 – 7:30
3 Snatch Pulls @ 135%
Minutes 7:30 – 9:00
3 Snatch Pulls @ 150%
Minutes 9:00 – 10:30
2 Snatch High Pulls @ 100%
Minutes 10:30 – 12:00
2 Snatch High Pulls @ 100%
Minutes 12:00 – 13:30
2 Snatch High Pulls @ 100%
Minutes 13:30 – 15:00
2 Snatch High Pulls @ 120%
Minutes 15:00 – 16:30
2 Snatch High Pulls @ 120%
Minutes 16:30 – 18:00
2 Snatch High Pulls @ 135%
Minutes 18:00 – 19:30
1 Snatch @ 75%
Minutes 19:30 – 21:00
1 Snatch @ 75%
Minutes 21:00 – 22:30
1 Snatch @ 75%
Minutes 22:30 – 24:00
1 Snatch @ 85%
Minutes 24:00 – 25:30
1 Snatch @ 85%
Minutes 25:30 – 27:00
1 Snatch @ 90%

* all reset reps focussing on position and speed
* %'s of Snatch 1RM
* starting from 'blocks' a stack of plates, the bar should be at or just above the knee
* teams of two, max three, probably best size for cycling within 90seconds
* athletes encouraged to focus throughout – there is a lot of work here.

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