Strength
Saturday, April 22nd, 2023 - OLY Foundations Day 116
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
5x Band Good Morning
4x Spider Man Lunge Hold 2s
6x Band Pull Apart
5x KB Goblet Squat
5x Band Good Morning
4x Spider Man Lunge Hold 2s
Press/Jerk Warm up
empty bar
A) 3 sets: 5 Strict Press + 3 Push Press
B) 3 sets: 3 Push Jerk
C) 3 sets: 3 Split Jerk Balance
D) 3 sets: Tall Split Jerk w/ 2s pause in catch
A) 3 sets: 5 Strict Press + 3 Push Press
B) 3 sets: 3 Push Jerk
C) 3 sets: 3 Split Jerk Balance
D) 3 sets: Tall Split Jerk w/ 2s pause in catch
Jerk Work
A) E130MOM5: 3 dip + 1 Split Jerk w/ 3s pause in catch
55-60% Split Jerk/Very Light
B) E130MOM3: 3x 3s paused dip Split Jerk
65-70% Split Jerk/Light to Moderate
C) E130MOM3: 2 Split jerk
70-75% Split Jerk/Moderate
55-60% Split Jerk/Very Light
B) E130MOM3: 3x 3s paused dip Split Jerk
65-70% Split Jerk/Light to Moderate
C) E130MOM3: 2 Split jerk
70-75% Split Jerk/Moderate
Front Squat
E2:00MOM3
2x 5s tempo front squat + 1 Front Squat
75% Front Squat/Moderate
2x 5s tempo front squat + 1 Front Squat
75% Front Squat/Moderate