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 Redrum 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.
Barbell Club is CANCELLED this weekend for the CrossFit Mobility Seminar.
Next Barbell Club session is scheduled for SUNDAY, 16 MARCH, 1100-1300.
Jerk Balance – 4 reps x 3 sets
Clean & Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
Clean Pull – 90% x 3 x 4
Front Squat – 70% x 4 x 5
Tall Clean (drill) – 4 reps x 3 sets
Power Clean – 70% x 3 reps x 5 sets
Power Jerk (% of split jerk) – 60% x 3 x 5
Push Press – 70% x 5 x 5
Front Squat – 70% x 3 x 5
Tall Snatch (drill) – 5 reps x 2 sets
Muscle Snatch – 4reps x 3sets
Snatch – 60%x3, 65%x3, 70%x3x4
Snatch Pull – 90% (of sn) x 3 x 4
Back Squat – 70% x 6 x 5
SLDL – 3×5
The RDL and SLDL are similar – the key difference is that in the Stiff-Leg Deadlift, the knees fully extend at the top of the movement. From a starting position of fully extended knees and hips, push the hips back and bend the knees slightly as you lower the bar, keeping the back set in complete extension. The depth the bar is lowered is dependent primarily on hamstring flexibility. Return to the top, fully extending the knees and hips.
Hang Power Snatch (below knee): 65% x 5reps x 3sets
Snatch: 55/3, 65/3, 70/3, 75/3, 70/3
Snatch Grip Push Press (BTN) + OHS: 70/4+1 x 4sets, 75/4+1 x 4sets
Snatch Segment Pull (to knees): 100/5×5
Front Squat: 70/5, 75/5, 80/5
Example of how to perform the Snatch Segment Pull can be found here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=315