<![CDATA[The London Olympic Weightlifting Academy - Program Archive]]>Thu, 12 Oct 2017 14:25:53 +0100Weebly<![CDATA[October 2nd - October 8th 2017]]>Wed, 27 Sep 2017 11:02:18 GMThttp://london-owa.com/program-archive/october-2nd-october-8th-2017
Monday
We start the week with Clean plus Heave, working on feeling the weight in the legs in the dip, and a strong and straight drive to stretch up into the Heave and feel our positions at the top. Power Jerks from the Rack will let us work on driving straight up with power and acceleration before dropping to the weight. Our Back Squat program this week starts with heavy singles, before we condition the back, shoulders, glutes and hamstrings.

Tuesday
Snatch Pull plus Muscular Snatch will be great for getting us to find good shapes, power, proximity, and acceleration in the Pull before taking that into the turnover. Then we work a Snatch wave, letting us work through some volume and test our energy and consistency through the numbers. Multi Height Snatch Pull next - this week we add an extra rep to the hip, so this will be great for getting us to feel our positions through the whole Pull. Then we finish with some core conditioning.

Wednesday
We start with our Squat program, today it's Front Squats with a double bounce, getting us to condition our strength out of the hole, then Power Snatch singles to work on our acceleration, height in the Pull and catching high. Then Snatch plus Snatch from Hang will be a fun challenge to get the same energy, speed and height through the hip in both movements. We finish with the LOWA power circuit.

Thursday
We start with Power Clean and Power Jerk, staying sharp and fast through both movements, with a snappy transition between the Clean and Jerk, and working our speed. Then Clean and Push Jerk we look to stay sharp in the Clean then really drive and stretch into the Jerk through our heels - looking for plenty of hip power before pushing ourselves under the weight. Power Pulls plus Hold at Mid Shin will be great for getting us to keep the weight in the legs, and feel that position at the mid-shin with our hips low - should be a lot of fun.. Then we condition our lockout and turnover.

Friday
Muscular Clean first to prime our turnover, looking for speed through the hip to take into the next exercise. Clean and Jerk from the Hang will get us to focus on the position at the knee and accelerating through the hip. Our Squat program today goes to doubles, before the LOWA circuit to finish.

Saturday
Super Saturday! A chance to test out both lifts this week, always a great atmosphere on a Saturday so today is a fun chance to have a play with both lifts with the team.
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<![CDATA[September 25th - October 1st 2017]]>Fri, 22 Sep 2017 09:17:51 GMThttp://london-owa.com/program-archive/september-25th-october-1st-2017
Monday
Front Squat triples first to start our squat program for the week off. Then we prime our positions and strength for the Pull into the turnover with 5 Klokov Rows and 1 Row Snatch. Next Snatch Pull plus Snatch getting us to find consistent energy and shape in our Pull then going into the full movement. We finish up conditioning our posterior chain, back and shoulders.

Tuesday
A good challenge for our posture and acceleration first with Clean from Mid-Shin and Jerk, working through a range of targets to help us work that energy through different weights. Then Power Jerks for some good volume and fitness, work on your rhythm and timing and extension through the hip. Then we practise our positions in the Pull with Multi-Height Pulls - a chance to focus on our shapes off the floor and through each position. We finish by conditioning our core.

Wednesday
Power Clean doubles first, working to 80% and a chance to stay powerful, aggressive and fast in the movement. Clean with a Pause at the Knee and Jerk is a great chance to work on our strength and position as we pass the knee, push the knees out and feel the weight in the legs before carrying on. Our Squat program is Back Squats at 90%+ for a double before we have a go at the LOWA power circuit.

Thursday
Power Snatch from Hang first will get us to work on accelerating through the hip into a high pull and dropping to the weight. Then we have 20m to Snatch, working through a range of rep and weight targets, keep the energy high and look for good body height and power. Then we have Multi Height Snatch Pulls to drill our positions before a Clean Curl and Military Press combo.

Friday
Front Squat doubles gets us started, then a nice combo of Snatch Balance plus Overhead Squat to target, a chance to work on our body and bar positions being vertical, and eccentric strength in the squat. Snatch from Hang doubles is great to get us working on our positions and power from the knee, before we finish off with the LOWA circuit at 50%.

Saturday
​We prime with Muscular Cleans for our turnover, and Jerk Balance to develop our positions in the Jerk, then 20m to put the week's work together with Clean and Jerk, before we finish with some heavy Pulls to the knee.
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<![CDATA[September 18th - September 24th]]>Thu, 14 Sep 2017 10:28:21 GMThttp://london-owa.com/program-archive/september-18th-september-24th


Monday
First up we focus on our turnover, and in particular using the power position at the knee to deliver energy into the turnover with Muscular Cleans with Pause at the Knee. Clean and Power Jerk next, keep the movement sharp here and work on hitting your positions through all parts of the lift. Our squat program today is Back Squats for 5's at 90%+, then we condition our upper body through a good range of movement in a fun circuit.


Tuesday
Heavy Overhead Squats first for singles, work on depth and keeping the knees forward. Then Snatch from Mid-Thigh, where we get to work on a range of targets allowing us to look for consistent energy and on hitting our positions hard. Snatch Grip Deadlifts next allows us to develop our strength and positions in the Pull, work on moving the knees wide to allow the bar to travel straight up past the knee, keep the chest through and get the hips through at the top. We finish up with some conditioning for the trunk and core.


Wednesday
We start with our Squat program, today it's Front Squats for 3, then we move on to Power Snatch doubles to target, try to keep the movement fast and sharp. Snatch from Mid-Shin lets us work on delivering that sharpness and power using our posture from a more challenging position - today we work to target with a chance to play at the end. We finish with the LOWA Power Circuit.


Thursday
First up we have 15m to try to set a 2RM Clean, then we work on Push Jerk for 5's, a great chance to feel the rhythm and flow of the movement. Clean Grip Power Pulls lets us work on our body height so stretch up tall into the movement, keep your elbows high, and make sure the bar passes the belly button. Conditioning today is for our back, shoulders and posterior chain.


Friday
Power Clean and Power Jerk will get us to work on being powerful and sharp, keep a tidy transition between the movements and work on speed. Clean plus Squat plus Jerk gets us to be skillful at holding our posture and moving smoothly through each movement, a great one for fatiguing the legs before the Jerk so make sure you keep your focus. Our Squat program goes to Back Squats for 3's today before we go to a heavy LOWA circuit.


Saturday
We prime ourselves for Snatch today with Klokov Rows to get the elbow position drilled in, then 3 Push Press plus 2 Snatch Balance plus 1 Overhead Squat to get our mobility, stability, power and positions ready. Then today we work on 8 sets of Snatch at 85% before going to the Blocks for Pulls.
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<![CDATA[September 11th - September 17th]]>Fri, 08 Sep 2017 11:53:21 GMThttp://london-owa.com/program-archive/september-11th-september-17th
Monday
We start with Front Squats - working at 70% for 5 reps today, then into Power Snatch where we're working up to a heavy single before dropping down for some volume from there, focusing on our speed and sharpness in the movement. Then a favourite Snatch from the Hip - this lets us get some power through our extension and work on holding good positions before shrugging and pulling under the bar. We condition our core at the end.

Tuesday
First up Clean doubles with a Pause at the Knee - work on improving your movement with each set today, hold the posture solidly at the knee, keep the hips in place and drive up, also stay tight in the catch too. Push Jerk today will work on our timing and rhythm, a great chance to feel your movement under the bar so really stretch into the weight and find the right time to lock out under. Clean Grip Power Pulls will focus on body position, so be smooth and keep the hips low before extending and finishing with plenty of physicality in the Pull. Conditioning works our back and shoulders.

Wednesday
Muscular Clean first to get our power, timing and acceleration through the hip primed before going into a physical turnover - 5m to have a play here so keep it snappy. Then a mix of singles with Hang Clean and Power Jerk, working on our shape and movement from the knee in the Clean and driving the bar straight and with power before we catch in a balanced position in the Jerk. Back Squats we have 8's today before the LOWA Power Circuit.

Thursday
Overhead Squat with Pause at Parallel will be great to test our stability and knee position, working on triples and pausing for 5 seconds on the way up - this should be fun. Snatch with a Slow Pull to Mid Thigh will get us to challenge and feel our positions all the way through the Pull - primarily keep the chest through, weight in the legs and hips low before putting the speed in with a good hip extension and stretch to finish the movement off. Snatch Grip Deadlifts next to work our strength in the Pull, should be a great challenge to keep the posture strong for 10. Conditioning today really works our upper body movements.

Friday
Front Squats first working at 70% for doubles, then a great primer of 3 Push Press (Snatch Grip) Plus Snatch Balance to help us stay strong through the movement and work on a nice vertical bar path too. Then we work on our positions from the knee and through the hip with Snatch from Hang to a range of targets before the LOWA Circuit.

Saturday
Row Cleans are first, these will get us to be strong in the Pull and turn to the weight, then Jerk with Pause at Eyebrows to help us find stability and stay strong high into the drive phase. Then 20 mins to play with Clean and Jerk doubles before we have a play with some Pulls from the blocks.

Should be a great week's training!
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<![CDATA[September 4th - September 11th]]>Sun, 03 Sep 2017 12:10:11 GMThttp://london-owa.com/program-archive/september-03rd-2017
Monday
Clean from Hip first, a great movement for getting power through the hip and holding our positions going into a physical turnover - working a range of targets here so a good chance to work on consistently hitting our shapes with energy. Then Front Squat and Jerk to work on the transition into the Jerk,  get the posture set before driving up. Back Squats we go to 10's before conditioning our trunk and core.

Tuesday

First we have a play with a favourite movement Clean Grip Snatch for doubles, getting us to pull long through the middle and using our glutes to come up out of a deep catch position. Then Snatch from the Hang to get us to develop our posture and condition at the knee, stay over, use the posterior chain, still look to find range in the pull before catching. Snatch Power Pulls with a Pause at Mid-Shin lets us work on our posture through the whole pull, pausing just as we've moved the bar from the floor, keeping the hips low and holding tight shapes to get the power in at the top, should be fun! Romanian Deadlifts and Helicopters to finish.

Wednesday
Overhead Squat first we look to get a triple at our PB Snatch weight, then Snatch with Pause at mid-thigh focusing on our balance in that position, engage the hamstrings to hold position and feel the weight evenly in the feet, have a play with the weight.. then Back Squats for 5's before we condition our back and shoulders.

Thursday
Hang Clean first, great for getting energy into the pull from finding a strong position at the knee, then we work on finding a 3RM Push Press - getting some volume in here too so don't rush straight to max... Defecit Clean Pulls to Knee will be great for working our positions from the floor, work on controlling your ankle flexion, and keep the weight in the legs and the back tight and chest through. Military Press, Squat Jumps and Step Ups with Overhead Hold will work our overhead conditioning and mobility.

Friday
Clean Curls first to prime our turnover, then we work on speed with Power Clean and Power Jerk, then a favourite complex Clean plus Front Squat plus Jerk to work on getting energy out of our fatigued legs for the Jerk - keep the shapes solid and be efficient in your movement with the Clean and Squat and you should do well here. We finish up with a Friday favourite the LOWA circuit.

Saturday
Push Press Behind Neck plus Snatch Balance first works our balance and vertical movement, then 5 Klokov Rows + Snatch will get us to loosen the elbows and pull high before going into the turnover, then 20 mins to work on Snatch before we go to a heavy single Back Squat.
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<![CDATA[August 28th - September 3rd]]>Thu, 24 Aug 2017 16:01:19 GMThttp://london-owa.com/program-archive/august-28th-september-3rd
This week we get ready for the LOWA Series 3 comp!

Monday
Today we work out our start weights for both lifts, 15 mins each lift to set your warm up strategy and practice the weight you want to go on to the platform with - a great chance to see if you're happy with what you want to start on, and get your warm up drilled. Then we finish off with some Front Squats working on speed.

Tuesday
We prime the turnover with Muscular Cleans, timing the hip extension into the turnover and nice fast elbows, then Power Cleana nod Power Jerk to keep us sharp in our movement, then Bounding and Vertical jumps for our plyometric power, and Pancake Stretch to finish.

Wednesday
Today we practise up to our last warm up weight, usually looking to go 3-5kg under what we're opening on - another chance to make sure we're happy with our warm up strategy, and practise our routine approaching the bar. Then we finish up with Back Squat doubles.

Thursday
We get our mobility and stability going first with Press Behind Neck in Squat, then work on our sharpness and speed with Power Snatch, then Snap Unders gets us to drop under the weight before we mobilise the hamstrings and adductors.

Friday
Today is all about play and mobility and getting primed and loose for Saturday, a great session to work through some light movement, or a test session if you're not lifting on Saturday...

Saturday
Competition day! Weigh in at 8am before we get grouped and get our chance to test our lifts on the platform from 10am - this is a great chance to lift with the experience of a competitive platform but in a friendly and welcoming atmosphere - will be a really fun day!
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<![CDATA[August 21st - August 27th]]>Wed, 16 Aug 2017 15:14:23 GMThttp://london-owa.com/program-archive/august-21st-august-27th
Monday
Muscular Snatch first looking for a 2RM to work our strength and timing in the turnover, then Snatch to a range of rep targets working on our fitness and ability to find consistency reacting to the weight and getting some volume in at a higher percentage. Front Squats we set a 3RM, then drop down and work our speed at 70%. Then we finish up conditioning our posterior chain and core.

Tuesday
Power Clean plus Push Press plus Jerk will get us to put height and power into the Clean, before priming us to flow into the dip phase with good posture, then stretch and drive up into the weight to finish. Clean and Jerk with a Pause at the Knee, looking for 5 rounds above 80%, using the pause to really drill our posture, keeping the chest through and weight in the legs. Clean Pulls to just below the knee lets us work on being very strong keeping the chest position, Vertical Jumps works our power and blip height before setting a 10RM military press.

Wednesday
Back Squat triples to target for speed first, then Clean doubles working through a range of weights, keep the energy going as the weight increases and look to hit your shapes and keep the work rate high, Front Squat plus Jerk is great for working on our discipline transitioning into the Jerk, keep the posture strong in the squat also and work on drilling the dip and drive with fatigued legs. Boxed Good Mornings, Squat Jumps and Standing Helicopters to finish working on our fitness with a short rest between sets.

Thursday
Power Snatch first really working on getting as much speed as we can through the hip, then  Snatch from Hips getting us to really open the hip and extend into the pull before going into the catch. Snatch Pulls from Blocks or the Hang gets us to wok on generating speed and power from a dead position, and using our posture at the knee to energise the movement, working some consistency for 5 reps, go heavy. Bounding first, work on elasticity and flowing from one jump to the next, then Gorilla Rows and Alecknas.

Friday
Clean grip OHS first working on sitting straight into the squat, keeping posture and finding your deepest position, then into 2 Press Behind Neck, plus OHS and Snatch Balance combining posture, shapes and speed. Snatch from Mid-Shin lets us work on our eccentric and concentric posture, and using that to transfer energy into the movement to a range of targets, then we finish with the LOWA Power Circuit.

Saturday
​Drop Unders first getting sharp and fast under the bar, then Row Cleans to get height into the pull, and work on moving under the bar at the right height, Jerk Balance will condition our hips and rhythm in the Jerk. Clean and Jerk next - one fail only on that weight, if you fail a second lift then drop to 80% and work on technique. We finish with Front Squat singles.
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<![CDATA[August 14th - August 20th]]>Fri, 11 Aug 2017 15:08:03 GMThttp://london-owa.com/program-archive/august-14th-august-20th
Monday
Row Cleans first to free the elbows and warm up the Pull, then Clean plus Squat and Jerk looking for 5 rounds over 75%, looking to keep the posture and movement good and get the energy in at every stage, especially working on that leg drive and keeping the pressure constant for the Jerk. Back Squats for 8 today then Squat Jumps and Vertical Jumps 

Tuesday
Power Snatch from Mid-Shin working to targets, looking to get good positions in the set up, and height in the pull. Then Snatch with a Pause at the Knee, getting us to develop our position and condition passing the knee, and getting energy back into the bar from there into a long pull and solid catch. Snatch Power Pulls next for a triple working on speed and height, then we condition our core and back.

Wednesday
Push Press plus Snatch Balance plus OHS is a great drill to get our lockout, speed under the bar, and posture primed. Hang Snatch to a range of targets next lets us work on really keeping the energy high in the pull, and pulling straight before sitting straight under the bar with a good lockout. Back Squats for 4 today before Bounding, Military Press and Back Extensions. 


Thursday
Cleans to a range of rep and weight targets first to get us to work on our consistency, then Jerk from the Rack looking for 5 singles at 80%. Clean Power Pulls with Pause at the Knee will be great for getting us to work on really getting some height, acceleration and energy into that pull using our posture at the knee, Then we condition our posterior chain, core, back and shoulders.

Friday
Muscular Clean first priming the turnover, and power and timing through the hip. Hang Clean and Power Jerk next - today we focus on transitioning into the Jerk from the Clean - so find some rhythm with that and keep it smooth, no misses on the Jerk so keep it sharp today. Back Squats for doubles working on speed, then the LOWA Power Circuit to finish.

Saturday
Super Saturdays! A chance to test out both lifts today!
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<![CDATA[August 7th - August 13th]]>Thu, 03 Aug 2017 12:48:58 GMThttp://london-owa.com/program-archive/august-7th-august-13th
Monday
Back Squats first for 10, before we look for a 1RM Muscular Snatch to work on timing into the turnover and power through the hip. Then we work more hip power with Snatch from Hip triples - making sure we really balance and control the weight in the catch... no walking forward today... Then for conditioning we work on standing Helicopters, a favourite Korean Dips and Oblique Twists.

Tuesday
First we warm up working on our speed and sharpness with Power Clean and Power Jerk, then into Clean Pull and Clean from Hang to get some consistency in the movements from the knee, sit into the hips and look for height in the pull both times, catching and securing the weight early before sitting down. Then a good challenge with Press and Split from behind the neck, this should be a nice variation to let us feel the positions differently, then we have Clean Pulls focusing on Back position - making sure we keep good shapes, then bounding and Helicopters for conditioning.

Wednesday
First up Back Squats for 5 at 80%, then Cleans to a range of reps starting with 4, should be a great one for fitness and working on consistency of shape and energy in the movement. Push Jerk next with a 2 count pause in the dip will be great for getting us to really feel our shapes driving up, keep pressing and holding the weight in the dip and use that as you come back up to finish the movement. Straight Legged Deadlifts working on firing the hamstrings, and Reverse Flies for our conditioning today. 

Thursday
Power Snatch from Mid-Shin first, work on setting the rest of the movement up well by focusing on quality in the start position, get the hips low and back tight before coming back up. Then Snatch plus Hang Snatch lets us work a double focusing on using the shape from the floor to get quality through the rest of the pull, then exaggerating the condition at the knee and power through the hip as we go from the hang. Pulls to the Knee lets us focus on holding our shapes from the floor, make sure if the hips are rising the bar is coming with them.. and keep the chest through. Pulls from Hip lets us really focus on how we stay tight and deliver energy from the hip, keep the hips through and shrug into the pull. Then we condition our posterior chain, core and power.

Friday
Back Squat triples first, before a great priming complex of PBN, Snatch Balance and OHS letting us work our positions, strength and timing in the full spectrum of the movement. Then Snatch to a range of rep and weight targets to help us work on keeping shapes and energy consistent with changing targets. Then a LOWA power circuit at the end for our fitness...

Saturday

Clean Curls first will prime our turnover, then Drop Unders to work on speed moving under the weight, then Jerk Balance to challenge our position in the split - work on stability, finally Power Clean and Push Press for our speed, sharpness, power and driving into the press before we have 20 mins to Clean and Jerk... make sure you're looking sharp at 80% today otherwise don't push up...
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<![CDATA[July 31st - August 6th]]>Thu, 27 Jul 2017 16:17:12 GMThttp://london-owa.com/program-archive/july-31st-august-6th
Monday
Row Cleans first gets us to pull high and close and drop to the weight with accuracy, then 5 rounds of Clean and Jerk at 75%+ to get some consistency into the movement and see how we can maintain our shapes. Back Squats we have a decent amount of work with 5 doubles at 80% before Vertical Jumps, Good Mornings and Oblique Twists for our conditioning.

Tuesday
Power Snatch from Hang lets us work our condition at the knee and positions through the hip, getting height on the Pull before catching high. Then Snatch from Hang working to a variety of reps and weights still working on our pull and high catch before riding the weight down. Snatch Pulls we work on our positions and speed in the pull, try to get the bar moving quickly from the start and make sure the chest moves with the hips. Military Press and Back Extensions for conditioning.

Wednesday
Muscular Snatch plus Press Behind Neck in Squat first working on getting the bar up with some focus on the turnover, before lowering to the shoulders and sitting into a deep squat for the press. Snatch with Pause at Knee lets us work on a smooth pull past the knee, before pausing then looking to carry on the movement with good shapes and a strong pull. Back Squats for triples before we condition our back, shoulders and power with bounding.

Thursday
Clean from Mid Shin with a pause in the start position lets us use the eccentric phase to challenge our posture and power coming back up through the movement. Push Press will prime us to stretch up into the weight and finish with a fast strong lockout, then Jerk Balance to condition the timing in the Jerk and strength in the hip, before we work our Pulls for a double. We finish off conditioning our core stability and strength, and our speed and power in the squat.

Friday
Power Cleans first to work on being fast and sharp, then Hang Clean plus Power Jerk, timing our drive from the knee through the hip and still looking to pull high and turn to the weight, then working on a good vertical bar path. Back Squats got to 5 before we have a play with the LOWA circuit again.

Saturday
Push Press plus Snatch Balance first will prime us to open the hips as we come through the drive phase, and keep the arms active right through to the catch. Power Snatch lets us stay fast and sharp, and work on a nice high pull before catching the bar high and securing the weight early. Then 20 mins to play with Snatch!
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