General
Saturday, December 30th 2023 - OLY Foundations Day 150
Warm Up - 3 Rounds, 10 Minutes
10x Small Plate Shoulder Cars
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats
Jerk Warm Up: 15 Minutes
A) 3 sets : 3 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
Jerk Work
E3:00MOM5
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk
Snatch Balance Work
E2:30MOM5
1st set: 3x 50%
2nd set: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%
1st set: 3x 50%
2nd set: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%