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CrossFit Lynchburg Weightlifting – Cycle 2, Week 8

By July 27, 2015No Comments

Week seven of cycle two.  The purpose of this work is to give CrossFit Lynchburg athletes more practice in the snatch and clean & Jerk, to work on things they won’t get to in class or to work on things more.  Think of weightlifting the way you would golf – so many things to work on that require constant practice.

Before each session get warmed up with a barbell and practice positions of the lifts.  Here’s some suggestions:
Barbell Work
Olympic Lifting Warm Up – Mobility
Olympic Lifting Warm Up – Activation
Olympic Lifting Warm Up – Movement Prep

Day 1
Deficit Snatch
8-10 Reps between 80% – 85%

Deficit Clean
8-10 Reps between 75% – 80%

**The idea on deficit work is to strengthen starting position.  Tighten yourself up and don’t let your butt sneak up without taking the weight with you**

Accessory Work
3 x 10 GHD Hyperextensions
**Hold 10th rep for max seconds**

Day 2

Snatch with pause at the knee
Work to a Heavy Double

Power clean + 2 Split Jerks
Work to a heavy single for the complex

Accessory Work
3 x 5, 2 sec pause in bottom position

Day 3

-Accumulate 8 reps between 88% – 92%

Clean & Jerk
Same as Snatch

Accessory Work
10 Min EMOM
-50m Sprint

Jerrod Ruhl

Author Jerrod Ruhl

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