General
Saturday, February 10th, 2024 - OLY Foundations Day 156
Warm Up - 3 Rounds, 10 Minutes
10x Band Shoulder Rotations
10x Band Pull Apart
5x Empty Bar Good Morning
5x Dynamic Squats
6x Spider Man Lunge Hold 2s
10x Band Pull Apart
5x Empty Bar Good Morning
5x Dynamic Squats
6x Spider Man Lunge Hold 2s
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: 4 Tall Split Jerk
w/ empty bar
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 4 Tall Split Jerk
w/ empty bar
Jerk Work
E2:00MOM10
Establish a 1RM Split Jerk
1st set: 2 @ 65%
2nd set: 1 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set:
9th set:
10th set:
% of Jerk
Establish a 1RM Split Jerk
1st set: 2 @ 65%
2nd set: 1 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set:
9th set:
10th set:
% of Jerk
Snatch Balance & OHS Work
E2:30MOM8
Establish a heavy 1 Snatch Balance + 1 OHS
1st sets: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set:
7th set:
8th set:
% of Snatch/OHS
Establish a heavy 1 Snatch Balance + 1 OHS
1st sets: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set:
7th set:
8th set:
% of Snatch/OHS