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OTEP Weightlifting Club

Bridging Science and Applied Experience

082616

Back Squat

A. Snatch, 10×1 @100% (RTM)
B. Clean & Jerk, 10×1 @100% (RTM)
C. Back Squat, 10×1@100% (RTM)
D. BB Rollout, 3×20

082516

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A. Power Clean + Hang Clean + Jerk, 2x 1+2+1@65%, 2x 1+2+1@70%, 4x 1+2+1@75%
B. Clean Pulls, 4×3@90%
C. RDL, 4×4
D. Pendlay Row, 5×5
E. Box Jumps, 5×3

082416

ingrid-olympic-lifting-snatch-1200x630

A. Hang Snatch, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
B. Hang Clean, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
C. Snatch Pulls, 4×3@90%
D. Pause Front Squat, 6×3
E. Hanging Leg Raises, 3×20

051716

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A. Snatch Block (mid-thigh), 2×3@65%, 2×3@70%, 4×3@75%
B. Tall Jerk, 2×3@55%, 4×3@60%, 4×3@65%
C. Behind the Neck Jerk, 5×3
D. Snatch Balance, 4×4
E. Weighted Dips, 3×5

051616

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A. Snatch, 2×1@70%, 2×1@75%, 2×1@80%, 2×1@85%, 4×1@90%, 2×1@93%
B. Clean, 2×1@70%, 2×1@75%, 2×1@80%, 2×1@85%, 4×1@90%, 2×1@93%
C. Back Squat, 5×2
D. Seated Box Jumps, 5×3
E. Weighted Hip Extension, 3×10

051316

rotator-lucasparker

A. Snatch, 10×1 @100% (RTM)
B. Clean & Jerk, 10×1 @100% (RTM)
C. Back Squat, 10×2@90%
E. BB Rollout, 3×20

051216

d9f1518c5029e858b3a14e16a57b6b27

A. Snatch + Below the Knee Snatch + OHS, 2x 1+1+2@65%, 2x 1+1+2@70%, 4x 1+1+2@75%
B. Snatch Pulls w/ Deficit, 4×3@90%
C. Snatch Grip RDL, 4×6
D. Weighted Pull Ups, 3×5
E. Seated Box Jumps, 5×3

051116

IMG_6067-1024x683

A. Hang Power Snatch, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
B. Hang Power Clean, 2×3@60%, 2×3@65%, 4×3@70%, 4×3@75%
C. Clean Pulls w/ Deficit, 4×3@90%
D. Front Squat, 6×2
E. Reverse Hyper, 3×15

051016

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A. Clean from Blocks (below knee), 2×3@65%, 2×3@70%, 4×3@75%
B. Tall Jerk, 2×3@55%, 2×3@60%, 2×3@65%
C. Push Press, 5×3
D. Snatch Balance, 4×4
E. Lateral Raises, 3×12

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