Strength
Saturday, April 29th, 2023 - OLY Foundations Day 117
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
Snatch Warm Up
empty bar
A) 3 sets: 5 Muscle Snatch + 3 OHS
B) 3 sets: 3 Tempo Snatch Pull
2s Below Knee + 2s Above knee + 2s Mid + 2s Power
C) 3 sets: 2 Dip Power Snatch
A) 3 sets: 5 Muscle Snatch + 3 OHS
B) 3 sets: 3 Tempo Snatch Pull
2s Below Knee + 2s Above knee + 2s Mid + 2s Power
C) 3 sets: 2 Dip Power Snatch
Snatch Work: Tempo Snatch
E130MOM5: 3x (5s pull then snatch)
60% Snatch/Light
60% Snatch/Light
Snatch Halting Deadlift
E2:00MOM4
4x
75% Snatch
3 Front Squat + 2 Back Squat
E3:00MOM3
80% Front Squat
4x
75% Snatch
3 Front Squat + 2 Back Squat
E3:00MOM3
80% Front Squat