Lifting + accessories - Strength session

Olympic weightlifting

Strength

A strength bias session with a clean + jerk complex as the main part and accessories around that working on hypertrophy and muscle building.

Reminders:

Keep to the right weight on the first part as its controlled reps. The goblet squat is to be done with a 2 second pause at the bottom.
The pull ups are to be done as full hang strict pull ups. Do as many as you can within that rep range.
The complex is to be built over the 8 rounds but maintaining good positions throughout.
Skater lunges are done without your back foot touching the ground. The box jumps are to be done to as high a box as possible.
The finisher is a full round rest 1:1 or you go i go with a partner. Move as fast through it as possible.

Exercise Guide

4 ROUNDS FOR QUALITY

1.)

A- 8 each arm half kneeling DB press @ RPE 6

B- 8 Goblet squats @ RPE 6-7

C- 4-8 strict pull ups

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8 ROUNDS

EVERY 2:30 MIN

Build over the rounds complex:

1 power clean + 1 hang squat clean + front squat + jerk

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* After each set complete:

4 each leg skater lunges + 2 high box jumps

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4 ROUNDS REST 1:1 FULL ROUND

3 each arm DB snatch @22.5/15kg

6 burpee pull ups

9 cal assault sprint

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How to's

Exercise Guide

Half kneeling single arm kettlebell press

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Goblet squat

Holding the dumbell in two hands at the chest with both hands under the top plate of the dumbell. Keeping your chest up squat down to full depth with your knee crease below your hip crease and stand back to full extension at the hips for 1 rep completed.t the

Strict pull up

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

Power Clean

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

Hang squat clean

Stand the barbell up in a deadlift position. Keeping the barbell touching the legs slide the barbell down to the top of your knees then shrug the barbell up and drop under the barbell into a full squat catching the bar in the front rack position on the collar bone keeping the elbows high. Then stand up with the weight and finish the rep.

Front squat

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Power jerk

Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.

Single arm DB snatch

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.

Skater lunges

On one leg with your other leg bent you will squat down on the standing leg trying not to put your foot down your knee will go to the floor or a pad and squat back up for 1 rep completed.

Box jump

A movement where you jump with both feet and land on a box at a specific height controlling the landing.

Burpee Pull up

Complete a burpee jump up to the bar and do a pull up that is 1 rep.

Close Guide

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