This is a 6-week Olympic Weightlifting program that follows the methodology of USAW in order to teach the Olympic lifts of Snatch and Clean and Jerk systematically over the cycle in preparation for the GGRx Oly Open competition. This programming is not required to compete in the GGRx 2020 Oly Open.

Each session is meant to build on the previous, with the program culminating in the 6th week where the athletes then completes full snatches and full clean and jerks in the same session. This program is NOT a max out program, but meant to slowly introduce the stimulus safely over the course as to not overwhelm the athlete and keep them safe as they learn the advanced movements. That also doesn’t mean an experienced lifter cannot benefit from this cycle.

Each week will consist of 2 sessions which are meant to be completed with a Coach over about an hour, or by yourself with the go-ahead from your Coach. Please keep in mind your own abilities, age, injuries, etc. may force you to deviate from the program, but the intent can be maintained. Always err on the side of consistency before intensity, paralleled with proper technique before weight.

Tips for success: 1. Suggested General Warm to be completed before starting a session: • Spend approximately 5 – 10 minutes either running, rowing, biking, jumping. Then perform 50 Air Squats, 40 sit ups, 30 push-ups, 20 pull-ups (scale up or down for ability). Focus on getting the body warm and pay special attention to what is tight or not working correctly. Are your hip, ankles, lower/upper back, shoulders, etc tight? See what needs the most attention and perform 5-10 minutes of concentrated mobility that aligns with each session to loosen up the problem areas. 2. Complete each session in order! Each session builds on movements from previous. 3. Ask questions. Something doesn’t make sense; Ask your question! Things will only get more complicated as the course progresses. Try asking your Coach first, need more help? Email [email protected] 4. It is highly recommended that you DO NOT perform a traditional WOD right before these sessions. You only have so much energy and fitness ability; spend it learning how to weightlift properly and gain strength.

Short hand acronyms will be used throughout the upcoming programming; refer back to this sheet for reference.

AHAP As heavy as possible. However, it will ALWAYS be as heavy as form allows

TEMPO #,#,#,#, First number speed of descent, second number is pause in the bottom, third is the ascent to the top, fourth is the pause before starting the next rep.

PWR Power position. Slight dip, vertical torso, shoulders behind barbell. Barbell at pockets.

HNG Hang position. Weight in heels, knees back, shoulders in front of barbell. Barbell above knees.

2 POSITION Perform 2 consecutive lifts at the positions identified. WARM UP SUGGESTION: WARM UP SUGGESTION:

OVERHEAD MOBILITY FRONT RACK MOBILITY

LIFT: LIFT: • BEHIND THE NECK SNATCH GRIP PUSH PRESS: • HANG POWER CLEAN: o 5 X 3 @ AHAP o 5 X 2 @ AHAP

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

ACCESSORIES: ACCESSORIES: • TEMPO OVERHEAD SQUAT: • TEMPO FRONT SQUAT: o 5 X 2 @ 3,3,2,1 @ AHAP o 5 X 2 @ 3,3,2,1 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

• PENDLAY ROW: • HIP EXTENSION o 3 X 3 @ AHAP o 3 X 10 @ AHAP 1. 1.

2. 2.

3. 3. WARM UP SUGGESTION: WARM UP SUGGESTION:

HIP AND ANKLE MOBILITY FRONT RACK MOBILITY

LIFT: LIFT: • SNATCH BALANCE: • 2 POSITION POWER CLEAN, (PWR, HNG): o 5 X 3 @ AHAP o 5 X 3 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

ACCESSORIES: ACCESSORIES: • SNATCH GRIP DEADLIFT: • TEMPO BACK SQUAT: o 5 X 3 @ AHAP o 5 X 3 @ 5,3,2,1 @ AHAP 1. 1.

2.

3. 3.

4. 4.

5. 5.

• RUSSIAN TWIST: • WEIGHTED SIT UP: o 3 X 12EA SIDE @ AHAP o 5 X 10 @ AHAP, ANY STYLE 1. 1.

2. 2.

3. 3.

WARM UP SUGGESTION: WARM UP SUGGESTION:

SNATCH POSITIONS BARBELL WARM UP STATIC CLEAN SET UP HOLDS WITH HIP MOBILITY BETWEEN

LIFT: LIFT: • 2 POSITION POWER SNATCH, (PWR, HNG): • POWER CLEAN + FRONT SQUAT: o 5 X 1 @ AHAP o 5 X 2 @ AHAP

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

ACCESSORIES: ACCESSORIES: • TEMPO OVERHEAD SQUAT: • SPLIT PRESS: o 5 X 2 @ 3,3,2,1 @HEAVIER THAN W1S1 o 5 X 3 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

• GOOD MORNING HOLD: • STRICT PULL UPS: o 3 X 20 SEC @ AHAP o 3 X ME (GO FOR MIN 5, MAX 10 EACH SET…GO WEIGHTED IF OVER 10 AT BDY WT) 1. 1.

2. 2.

3. 3.

WARM UP SUGGESTION: WARM UP SUGGESTION:

NEUTRAL GRIP BARBELL WARM UP DUMBBELL/SINGLE ARM AND LEG VARIATIONS

LIFT: LIFT: • POWER SNATCH + OVERHEAD SQUAT: • 2 POSITION CLEAN, (PWR, HNG): o 5 X 2 @ AHAP o 5 X 1 @ AHAP

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

ACCESSORIES: ACCESSORIES: • FRONT SQUAT: • BACK SQUAT o 5 X 3 @ AHAP o 3 X 3 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

• HOLLOW ROCKS: • PUSH JERK: o 3 X 15, WEIGHTED IF ABLE o 3 X 3 @ AHAP

1. 1.

2. 2.

3. 3.

WARM UP SUGGESTION: WARM UP SUGGESTION:

SNATCH BARBELL WARM UP CLEAN BARBELL WARM UP

SNATCH POSITION PULLS (1st, 2nd, 3rd) CLEAN POSITION PULLS (1st, 2nd, 3rd) LIFT: LIFT: • POSITION SNATCH, (PWR, HNG): • CLEAN o 5 X 1 @ AHAP o 5 X 3 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

ACCESSORIES: ACCESSORIES: • BACK SQUAT • FRONT SQUAT: o 5 X 3 @ AHAP o 5 X 1 @ AHAP 1. 1.

2.

3. 3.

4. 4.

5. 5.

• LOW HNG SNATCH PULL • SPLIT JERK o 4 X 3 E @ AHAP o 5 X 3 @ AHAP 1. 1.

2. 2.

3. 3. WARM UP SUGGESTION: WARM UP SUGGESTION:

DUMBBELL/SINGLE ARM AND LEG VARIATIONS DUMBBELL/SINGLE ARM AND LEG VARIATIONS

CHOICE BARBELL WARM UP CHOICE BARBELL WARM UP

LIFT: LIFT: LIFT: LIFT: • SNATCH: • CLEAN • SNATCH: • CLEAN • 5 X 1 @ AHAP AND JERK: • 3 X 1 @ AHAP AND JERK: • 5 X 1 @ AHAP • 3 X 1 @ AHAP 1. 1. 1. 1.

2. 2. 2. 2.

3. 3. 3. 3.

4. 4. 4. 4.

5. 5. 5. 5.

ACCESSORIES: ACCESSORIES: • FRONT SQUAT: • BACK SQUAT o 3 X 1 @ AHAP o 3 X 1 @ AHAP 1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

• KANG SQUAT: • ISO SNATCH POSITIONS: o 3 X 10 @ NON-MAXIMAL ~75% EFFORT o 3 X 3 10SEC @BELOW/ABOVE/POWER @ AHAP

1. 1.

2. 2.

3. 3.