General
Saturday, January 6th, 2024 - OLY Foundations Day 151
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: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
Jerk Work
E3:00MOM5
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk
Snatch Balance & OHS Work
E2:30MOM5
1 Snatch Balance + 2 OHS
1st set: 50%
2nd sets: 55%
3rd set: 60%
4th set: 65%
5th set: 65 or 70%
1 Snatch Balance + 2 OHS
1st set: 50%
2nd sets: 55%
3rd set: 60%
4th set: 65%
5th set: 65 or 70%