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CrossFit Lynchburg Weightlifting – Cycle 2, Week 5

By July 7, 2015No Comments

Week five 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

High Hang Snatch
Accumulate 8 singles between 78% and 82%
-Work on sliding feet out into better receiving position

High Hang Clean + Jerk
Accumulate 8 singles between 78% and 82%

Accessory Work
3 x 10 GHD Hyperextensions
(use a light load if possible)

Day 2

Power Snatch
Work to a Heavy Double

Tall Clean + 3 Split Jerks
Work to a heavy max for the complex

Accessory Work
Jerk Practice – 5 x 5, go use medium weight, perfect footwork

Day 3

Snatch
Work to a heavy single

Clean & Jerk
Same as Snatch

Accessory Work
6x
100m Sprint (go all out, recover fully before doing each sprint)

Jerrod Ruhl

Author Jerrod Ruhl

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