Complete any form of GTOH
40 @ 50/35
30 @ 60/40
20 @ 70/45
after each set of GTOH you must complete 50 pull ups, 40 box jumps (30/24”) and 10 synchro down ups
80 Synchro air squats
80 Synchro Air Squats
AMRAP: Bear complex
Here is the beginning of our Olympic Lifting program.
Week 1 is as follows ….
A. Snatch focus:
Low hang work.
B. Accessory drills
A. Narrow grip overhead squat
and narrow grip power snatch balance
B. Front squat 3×5 @70%
overhead squat 2x 8 @75%
2 minutes to complete 60 double unders 20 burpees. Rest 1 minute 2 minutes to complete 80 double unders 15 burpees rest 1 min 2 minutes to complete 100 double unders 10 burpees
A. Every 30 seconds for 6 minutes
1 hang clean + 1 push press @ 60% of your push press 1rm
B. Handstand holds
With a running clock (up to 6 minutes)
Your aim is to accumulate a 1 minute handstand hold.
(use a wall to kick off from is needed)
C. 5 Rounds for time:
8 hang power cleans (60/40)
8 dumbell STOH (4Each arm)
8 Single arm DB OHS (alternate however you wish)
A. Back squats
Find a 5 rep max back squat
Front squats (40/30)
Rest 2 minutes
60 double unders or 15/12 calories between sets
A. Bar Muscle up drills
Low bar transitions
B. For time
10 burpee box jumps between sets
First one back after the Christmas indulgence – let’s go for it!
8 minutes to achieve AMRAP :
400m run to begin then..
(+1) rep each time both partners have completed a round
2 strict pull ups
2 toes to bar
2 burpees to target
once 8 minutes is up Split the reps
single arm KB Thrusters (24/16)
100 machine calories split
every 25 completed 25 Synchro wall balls
Looking to improve your Olympic Lifting?
Wether you’re a beginner looking to master your technique, wanting to improve your strength or you’ve found a love for the barbell and want to generally see an improvement.
Our weekly Tuesday evening Olympic Weightlifting class will be perfect for you!
Instructed by our very own (BWL Qualified) Elliot Hooker so you’ll have a consistent programme designed to improve your abilities and strength.
Booking is essential via Team Up (also available to drop in’s, once wavers are completed)
A. Clean complex:
every 2 minutes for 14
hang clean, high hang squat clean, front squat, hang squat clean
increasing weight with the first weight being 50% of your front squat
B. AMRAP 14
20 wall balls
20 pull ups
10 STOH (50/35)
10 Front squats
I hope you’ve all had a wonderful Christmas!
A. 10 Banded sotts press
1 length overhead walking lunge
B. 4×5 OHS @ 75%
C. For time:
13 Thrusters (40/30)
23 KBS (32/24)
33 box jumps (24/20)
43 weighted sit ups (32/24)