Olympic Weightlifting is important to general fitness, and athletic development and is a safe and time efficient way to develop the core skills.
Our Olympic Weightlifting classes consists of:
-Dynamic warm-up, and flexibility
-Skill-Transfer and Skill-Development
Whether you’re training for a competition, new to the lifts, developing your athletic capacity for another sport, or just enjoy the feeling of moving something heavy over-head, this class is for you!
This class focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.
The CFI Barbell Club meets Saturdays 11AM-1PM. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.
Welcome to the Impavidus Barbell Club!
We will assess your mobility and flexibility for your first session. And if there is time, we will get to the below workout.
Percentages are of your goal 1RM, not your current 1RM.
Hang Power Snatch: 50%x3, 60%x3, 65%x3, 70%x3 reps x 2 sets
Behind the Neck Power Jerk: 50%x3, 60%x3, 65%x3 reps x 2 sets, 70%x2 reps x 2 sets
Back Squat: 60%x3, 70%x3 reps x 2 sets, 80%x3
Snatch Deadlift: 80%x3 reps x 2 sets, 85%x3 reps x 2 sets
3-Position Clean 3×5
Jerk Balance 3×5
Clean Deadlift (mid thigh) 100% of Clean 5×3
Speed Jerks x5
Muscle Clean: 4 x 5
Hang Clean: 3 x 5
Clean High Pull + Clean + Jerk: (3 + 1 + 1) x 4
Back Squat: 3 x 3