Heavy Day at the Gym

I have been spending at least three sessions a week learning the technical aspects of the snatch, the clean and the jerk. Each day I have gone into the gym my coach has been giving me drills and exercises to help me get down the finer points of each of the Olympic lifts. Today after warming up he just said to me, "I want you to do what you need to do to post a one repetition maximum in each lift. Start with the snatch." Heavy day at the gym.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch Building Up to 1-RM, 6 repetitions
Clean and Split Jerk Building Up to 1-RM, 6 repetitions
Clean Building Up to 1-RM, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Tonight's Workout

Stepping up the workout tonight. All cleans will go down to an "ass to the grass" front squat.

Warm-Up:
Steady State Row, 3 minutes
Warm-Up Super Set: Perform each exercise in order. No rest between exercises.
Clean and Split Jerk, 10 repetitions
Single Leg Glute Bridge, 30 seconds per side
Alternating Dumbbell Snatch, 5 per side
Pushup Plank Hold, 45 seconds
Strength Training:
Clean and Split Jerk, 1 set of 5 repetitions @ 40%, 1 sets of 5 repetitions @ 50%, 1 set of 5 repetitions @ 60%
Heavy Dumbbell Snatch, 5 sets of 1-2 repetitions per side
Metabolic Conditioning: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Alternating Dumbbell Snatch 53#, 16 repetitions
Medicine Ball Push-Up, 16 repetitions
400m Run
Cool-Down:
400m Walk

Draft Day Tomorrow and The Workout

The NFL Draft starts tomorrow night. For the first time in a long time, I am not very concerned as a 'Skins fan. Projections have Washington taking lots of defensive players and offensive lineman. That is how you build a championship team: Protect Kirk Cousins and get after Tony Romo. McCloughan: Don't let me down.

Warm-Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
Barbell Split Jerk 65#, 10 repetitions
Barbell Thrusters 65#, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training Super Set: Perform each exercise in order to a complete set. Seven sets total. No rest between exercises. Scale weights to what is appropriate for you.
Clean and Split Jerk, 85% of 1 Rep Maximum Weight, 1 repetition
Push Press from the Rack 95#, 12 repetitions
Metabolic Conditioning: AMRAP in 12 minutes. Perform each exercise in order to complete a set. Complete as many repetitions as possible in 12 minutes.
Dips, 8 repetitions
Bar Facing Burpee, 8 repetitions
Barbell Thruster 95#, 4 repetitions
Cool Down:
Jump Rope, 3 minutes at a casual pace

Have a Great Day!!