Olympic lifting total:
20min to find 1 rep max snatch
20min to find 1 rep max clean and jerk
Your scores are: Max snatch, max clean and jerk and max for both lifts together. We’re also going to put a percentage beside your lifts in relation to your bodyweight. For example: Dave 250 (123%), 305 (137%)/ total 555 at 193bw (That would be awesome!!!) That would be a 82% snatch in relation to my clean and jerk. Ideally you should aim for around 75% snatch/clean and jerk ratio
Note: Start light and build up to your max. Chances are it’s gonna take less than 20min for each lift but it’s meant to give more rest in between. We’ll do a good 5-10min warm up with pvc pipe work, empty barbell, then when the timer starts, go with a few sets of triples and doubles, then singles and work your way up. If you don’t PR today, don’t worry, it’s going to be your best for day that’s all. There’s going to be plenty of other occasion to test your maxes.
Hello Pyromanians, click on the post for more details….
Olympic Lifting total is Sunday. 20min to find 1RM snatch, 20min to find 1RM clean and jerk. This is going to be our workout of the day for all classes.
For today’s weightlifting, keep it technique oriented. Focus on good foot work, speed under the bar, overhead mobility and light weight.
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Clean and jerk
1-1-1-1-1
Note: Again, keep it light and snappy, it’s your time to work on technique, figure out what works, what doesn’t and what needs improvement. There’s no denial that proper technique is key but sometimes, all it takes is a bit of strength too. We’ll have our camera out tomorrow and we’ll try to video everybody, look at your lifts and make you a better lifter. Sunday will close this 6 week lifting cycle, here’s what to expect for the next 8 weeks. That’s going to bring us to mid August. Then we’ll do one more cycle that will lead us to the Pyro Meet 2.0 in late September.
8 weeks cycle:
Day 1:
Snatch
Clean and jerk
Clean pulls
Front squat
Back squat
Day 2:
Snatch
Clean and jerk
Snatch pulls
Front squat
Back squat
Day 3:
Snatch
Clean and jerk
Overhead squat
Deadlifts
We’ll be doing the snatch and the clean and jerk everyday into different formats (power, high hang, hang, full, 5,3,2,1 and such), front and back squat twice a week, overhead squat and deadlift once each, combine that with snatch pulls and clean pulls, we’ll become indestructible machines of wods
