Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Tuesday December 14 2010
Comments (7)  |  Help  |  Programs  |  Exercises

Aimee power clean
  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
  • Snatch - 60% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15

Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
Print Friendly and PDF


7 Comments
Archie Bunker 2010-12-14
Congrats Aimee at the AO!
Steve S. 2010-12-14
Today: Warm-up series - 65# Snatch segment pull + snatch pull - (135#, 135#, 145#, 145#) Snatch - 60% x 3 x 5 (115#) Snatch push press + OHS - (115#, 135#, 135#, 145#, 155#) 3 sets; no rest 5 bent rows (145#) 15 jack knives From Monday: Warm-up series - (65#) Power snatch + OHS + snatch - (115#, 115#, 125#, 125#, 125#) Push press + jerk behind neck + jerk - (135#, 135#, 135#, 155#, 155#) Jerk dip squat - (225#) 3 sets; no rest: A1. Weighted back extension x 10 (45#) A2. Weighted planks - front/side x 10 sec hold (45#)
Alfred "Skinny Guy" 2010-12-14
WU-Series - (65#) Snatch Seg. Pull + Snatch Pull - (95#,115#,120#,125#) Snatch - 60% x 3 x 5 (105#) Snatch P.Pres + OHS (3+1) - (115#,135#,155#,160#,165#) 3 sets; no rest: A1-Bent Row x 5 (165#) A2-V ups x 15 2:00 rest, then; 8:00 of 10 Ring Push ups 15 Double Unders 20 Top Side Plate Half Moons (25#) 5 rounds + 28 reps
Jojo 2010-12-14
couple of questions.. In the Snatch Segment Pull + Snatch Pull, you indicate (1+1)x3x4 I don't quite understand what you mean by (1+1) I am assuming 4 sets of 3s, loading up weight as you go.. In the Snatch Push Press + OHS.. what do you mean by (3+1)? 4 sets of 5s? Thanks.. sorry for being a newb.
Greg Everett 2010-12-14
Jojo -On the segment pull + pull, (1+1) x 3 x 4 means you do 1 segment pull followed immediately by 1 snatch pull; you repeat that 3 times, and that constitutes 1 set; you then do 4 sets of that.On the snatch PP + OHS, same idea - 3 snatch push presses followed by 1 OHS, and that's 1 set.
Jojo 2010-12-14
ahhhhh.. gotcha!! thanks!
Jojo 2010-12-15
WU: 65# Snatch Seg. Pull + Snatch Pull: 115#,125#,135#,145# Snatch (60%)x3x5: 105# Snatch PP + OHS (3+1): 115#,125#,145#,155#,165# 3 sets no rest: Bent rows: 135# JK: 15
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine