Saturday, April 27th, 2024 - OLY Foundations Day 166

Friday, April 26th, 2024 - Flash Class
All Workouts
Saturday, April 27th, 2024 - ATS Day 98
Strength

Saturday, April 27th, 2024 - OLY Foundations Day 166

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Snatch + 3 OHS
w/ empty bar

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Snatch Work

E1:30MOM6
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 85%
6th set: 1x 85%
% of Snatch

C&J Work

E1:30MOM6
1st set: 2 Clean + 1 Split Jerk @ 70%
2nd set: 2 Clean + 1 Split Jerk @ 75%
3rd set: 1 Clean + 1 Split Jerk @ 80%
4th set: 1 Clean + 1 Split Jerk @ 85%
5th set: 1 Clean + 1 Split Jerk @ 85%
6th set: 1 Clean + 1 Split Jerk @ 85%
% of C&J