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CrossFit Lynchburg Weightlifting – Cycle 2, Week 6

By July 13, 2015No Comments

Week six 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

Mid Hang Power Snatch (just above knee)
Work to a heavy triple
-Try and pull same as you would in squat snatch

Mid Hang Clean + 2 Jerks
Accumulate 8 singles for the complex between 75% and 80%

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

Day 2

Snatch with pause at the knee
Work to a Heavy Double

Tall Clean
Work to a heavy Double

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
Box Jumps
Work to the highest possible for three

Jerrod Ruhl

Author Jerrod Ruhl

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