Strength
Saturday, February 18th, 2023 - OLY Foundations Day 107
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
6x Band Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Muscle Snatch + 3 OHS w/ empty bar
B) 3 sets: 3x Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 3x Snatch Grip Deadlift w/ 60% Snatch/Light
B) 3 sets: 3x Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 3x Snatch Grip Deadlift w/ 60% Snatch/Light
Snatch Pull Work
E130MOM5
1x (1 Halting Snatch DL + 1 Snatch Shrug Pull + 1 Mid-Hang Snatch High Pull)
70% Snatch/Moderate
1x (1 Halting Snatch DL + 1 Snatch Shrug Pull + 1 Mid-Hang Snatch High Pull)
70% Snatch/Moderate
Clean Warm Up
A) 3 sets : 5 Muscle Clean + 3 Front Squat w/ empty bar
B) 3 sets: 3x Tall Clean w/ empty bar
C) 3 sets: 3x Clean-Grip Deadlift w/ 60% Clean/Light
B) 3 sets: 3x Tall Clean w/ empty bar
C) 3 sets: 3x Clean-Grip Deadlift w/ 60% Clean/Light
Clean Pull Work
E130MOM5
1x (1 Halting Clean Dl + 1 Clean Shrug Pull + 1 Mid-Hang Clean High Pull)
70% Clean/Moderate
1x (1 Halting Clean Dl + 1 Clean Shrug Pull + 1 Mid-Hang Clean High Pull)
70% Clean/Moderate