General
Saturday, January 20th, 2024 - OLY Foundations Day 153
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: 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
E3:00MOM5
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
% of Jerk
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
% of Jerk
Snatch Balance & OHS Work
E2:30MOM6
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
THEN… 😈😈😈😈
1 Snatch Balance + 1OHS
4th set: 65-70%
5th set: 70-75%
6th set: 75-80%
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
THEN… 😈😈😈😈
1 Snatch Balance + 1OHS
4th set: 65-70%
5th set: 70-75%
6th set: 75-80%