Presentation is loading. Please wait.

Presentation is loading. Please wait.

OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK.

Published byGrace Stevens Modified over 5 years ago

Similar presentations

Presentation on theme: "OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK."— Presentation transcript:

1 OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK

2 EXERCISE SET X % SNATCH PULL 3 X 85%

3 WORKOUT #1 MUSCLE SNATCH 1x4@60% 1x3@70% 3x3@80% 2 PULLS +SNATCH 1@60%
SNATCH PULL “3 SEC STOP “ AT KNEE BENCH PRESS FRONT SQUAT STRICT PULL UPS AMRAP 4

4 WORKOUT #2 COMFORTABLE WEIGHT FOR 4x8 MUSCLE CLEAN 1x5@60% 1x4@70%
DOUBLE HANG CLEAN BELOW KNEES+JERK HANG CLEAN PULL BELOW KNEES 2 BEHIND NECK PUSH PRESSES +BEHIND NECK JERK JUMPING GOOD MORNINGS COMFORTABLE WEIGHT FOR 4x8 LATERAL RAISES (FLY) HEAVY 4x12

5 HANG MUSCLE SNATCH ABOVE KNEEW
WORKOUT #3 2 MUSCLE SNATCHES + HANG MUSCLE SNATCH ABOVE KNEEW SNATCH+ HANG SNATCH ABOVE KNEES HANG SNATCH PULL ABOVE KNEES PRESSING DROP SNATCH HEAVY 4x6 BACK SQUAT STANDING FRENCH PRESS HEAVY 4x8

6 WORKOUT #4 CLUSTER 1x2@60% 1x2@70% 2x2@75%
HANG POWER CLEAN ABOVE KNEES DEFICIT CLEAN PULL STRICT PRESS HEAVY 4x3 SQUAT JUMPS COMFORTABLE 3x7 FOR HIGH JUMPS STRICT HIGH PULL HEAVY 4x8

7 MUSCLE SNATCH FROM HIGH BLOCKS
WORKOUT #5 MUSCLE SNATCH FROM HIGH BLOCKS 2 PULLS + SNATCH FROM HIGH BLOCKS POWER DROP SNATCH+OHS BOUNCING FRONT SQUAT NARROW GRIP BENCH PRESS HEAVY 4x6

8 PULL+CLEAN+SQUAT+JERK
WORKOUT #6 MUSCLE CLEAN IN SQUAT PULL+CLEAN+SQUAT+JERK PUSH PRESS PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 3x25

9 WORKOUT #7 2 MUSCLE SNATCHES + 3 GOOD MORNINGS 3@60% 2 SNATCHES + OHS
“KUBIK” SNATCH PULL SNATCH STRICT PRESS HEAVY 4x4 LATERAL RAISES (FLY) HEAVY 4x10

10 WORKOUT #8 POWER CLUSTER 1x2@60% 1x2@70% 4x1@80% POWER CLEAN+
PUSH PRESS+JERK BEHIND NECK JERK BACK SQUAT “MADIN SQUATS” HEAVY 3x12

11 COMFORTABLE WEIGHT FOR 4x4
WORKOUT #9 MUSCLE SNATCH IN SQUAT COMFORTABLE WEIGHT FOR 4x4 SNATCH+ HANG SNATCH BELOW KNEES HANG SNATCH PULL BELOW KNEES (3 SEC STOP AT KNEE) DROP SNATCH SQUAT JUMPS HEAVY 3x7 BICEPS CURLS HEAVY 4x10

12 COMFORTABLE WEIGHT FOR 4 SETS
WORKOUT #10 2 MUSCLE CLEANES + 2 MUSCLE CLEAN IN SQUAT COMFORTABLE WEIGHT FOR 4 SETS 3 CLEANS + 2 JERKS CLEAN PULL FROM LOW BLOCKS BEHIND NECK STRICT PRESS HEAVY 4x4 WIDE GRIP STRICT PULL UPS AMRAP 5 WEIGHTED SIT UPS LIGHT WEIGHT 4x25

Download ppt "OLYMPIC WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK."

Similar presentations

Weight Training Tamaqua Area High School Physical Education Mr. McCabe, Mr. Gross.

Weight Training Tamaqua Area High School Physical Education Mr. McCabe, Mr. Gross.
DUMBBELL BENCH PRESS Click Image To Enlarge.

DUMBBELL BENCH PRESS Click Image To Enlarge.
Monday September 8 th Warmup – 5 pullups – 10 pushups – 15 squats 3 rounds Strength/WOD – Minute 1 -10 Deadlifts – Minute 2 - Rest – Minute 3 – 10 Bench.

Monday September 8 th Warmup – 5 pullups – 10 pushups – 15 squats 3 rounds Strength/WOD – Minute Deadlifts – Minute 2 - Rest – Minute 3 – 10 Bench.
 1. Military Press – Sitting with back straight, take an overhand grip on the barbell. Start by rest bar on upper chest. Then press barbell straight.

 1. Military Press – Sitting with back straight, take an overhand grip on the barbell. Start by rest bar on upper chest. Then press barbell straight.
OLYMPIC WEIGHTLIFTING. Facts and Fallacies The first weightlifting competitions started to take place in Europe in the late 1800’s The first weightlifting.

OLYMPIC WEIGHTLIFTING. Facts and Fallacies The first weightlifting competitions started to take place in Europe in the late 1800’s The first weightlifting.
Teaching the Power Clean, and Some Safe & Effective Alternatives

Teaching the Power Clean, and Some Safe & Effective Alternatives
Power Clean. Breathing for Olympic Weightlifting Take a deep breath in from your mouth. Fill the stomach first. Then the chest. Hold the breath through.

Power Clean. Breathing for Olympic Weightlifting Take a deep breath in from your mouth. Fill the stomach first. Then the chest. Hold the breath through.
Bench Exercises. - Student stands square to the bench. - Feet shoulder width apart with knees bent and torso bent forward. - Jump forward onto the bench.

Bench Exercises. - Student stands square to the bench. - Feet shoulder width apart with knees bent and torso bent forward. - Jump forward onto the bench.
Lower Body Resistance Training for Athletes Nick Marshak Adelphi University Undergraduate.

Lower Body Resistance Training for Athletes Nick Marshak Adelphi University Undergraduate.
USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Strength Training & Flexibility Exercises for Distance Runners.

USATF Podium Effort Project Middle/ Long Distance Running Las Vegas 2006 Strength Training & Flexibility Exercises for Distance Runners.
Introduction Into Weightlifting Why Is Weightlifting Important?  Weight lifting can improve strength, power, coordination, and overall self-esteem of.

Introduction Into Weightlifting Why Is Weightlifting Important?  Weight lifting can improve strength, power, coordination, and overall self-esteem of.
Olympic Weightlifting. Weightlifting vs. Power Lifting In the sport of weightlifting, athletes are given three snatch attempts and three clean and jerk.

Olympic Weightlifting. Weightlifting vs. Power Lifting In the sport of weightlifting, athletes are given three snatch attempts and three clean and jerk.
 A common type of strength training  Used to develop strength  Also increases size of skeletal muscles.

 A common type of strength training  Used to develop strength  Also increases size of skeletal muscles.
By: Sean M. Mangold Audience: The Whole Population.

By: Sean M. Mangold Audience: The Whole Population.
Strength & Conditioning for Basketball Shawn Windle, MA, ATC, CSCS.

Strength & Conditioning for Basketball Shawn Windle, MA, ATC, CSCS.
............ PE’PARDY! Physical Education Weight RoomCardioTrue/FalseStrength $100$300$500 $300$100 $300$500 $300$100 ?

PE’PARDY! Physical Education Weight RoomCardioTrue/FalseStrength $100$300$500 $300$100 $300$500 $300$100 ?
Four basic Principles of Exercise Intensity Mode Frequency Duration.

Four basic Principles of Exercise Intensity Mode Frequency Duration.
9964H Instruct fitness activity skills. Theme 1, 2 & 3 1] Standard fitness exercise 2] Muscles targeted by standard fitness exercises 3] A range of fitness.

9964H Instruct fitness activity skills. Theme 1, 2 & 3 1] Standard fitness exercise 2] Muscles targeted by standard fitness exercises 3] A range of fitness.
Trainer: James Murphy Information for current and future clients.

Trainer: James Murphy Information for current and future clients.
Strength Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

Strength Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

Similar presentations

Ads by Google