Strength
Saturday, February 11th, 2023 - OLY Foundations Day 106
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Sword Pull Apart
4x Empty Bar Front Squats
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
6x Band Sword Pull Apart
4x Empty Bar Front Squats
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Clean Warm Up
empty bar
A) Pull Technique
5 sets: 1x (1 Pull to Knee + 1 Pull to Mid + 1 Pull to Power then shrug)
B) Turnover + Front Squat Position
3 sets: 1x (5 Muscle Clean + 3 Front Squat)
C) Catch Position
1. Slow-Mo Clean: 3 sets of 3
2. Tall Clean: 3 sets of 2
A) Pull Technique
5 sets: 1x (1 Pull to Knee + 1 Pull to Mid + 1 Pull to Power then shrug)
B) Turnover + Front Squat Position
3 sets: 1x (5 Muscle Clean + 3 Front Squat)
C) Catch Position
1. Slow-Mo Clean: 3 sets of 3
2. Tall Clean: 3 sets of 2
Clean Work
Power or Squat Clean
A) E130MOM5: 3x No-Feet Clean
50% Clean/Very Light
B) E130MOM5: 2x (1 High-Hang/Dip Clean + 1 Clean)
A) E130MOM5: 3x No-Feet Clean
50% Clean/Very Light
B) E130MOM5: 2x (1 High-Hang/Dip Clean + 1 Clean)