General
Saturday, January 27th, 2024 - OLY Foundations Day 154
Warm Up - 3 Rounds, 10 Minutes
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
6x Spider Man Lunge Hold 2s
5x Empty Bar Good Morning
5x Double KB OHS w/ moderate KB
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
E3:00MOM6
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Jerk
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Jerk
Snatch Balance & OHS Work
E2:30MOM6
1 Snatch Balance + 2 OHS
1st sets: 60%
2nd set: 65%
3rd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
4th set: 75%
5th set: 80%
6th set: 80-85%
1 Snatch Balance + 2 OHS
1st sets: 60%
2nd set: 65%
3rd set: 70%
THEN…
😈😈😈
1 Snatch Balance + 1 OHS
4th set: 75%
5th set: 80%
6th set: 80-85%