Strength
Saturday, July 22nd 2023 - OLY Foundations Day 129
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Curtsy Lunge Hold 2s
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Curtsy Lunge Hold 2s
Snatch Warm Up
A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 No-Feet Snatch + 3 Tall Snatch w/ 2s pause in catch
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 No-Feet Snatch + 3 Tall Snatch w/ 2s pause in catch
Snatch Work
A) E130MOM3
3 Yo-Yo Snatch Pull + 1 Snatch
50-55% Snatch/Very Light
B) E1:30MOM6
Snatch Singles
65% x 3
70% x 3
75% x 3
80% x 2 for last 3 sets
C) Hang Snatch Pull
E2:00MOM3
3 @ 85-90% Snatch
3 Yo-Yo Snatch Pull + 1 Snatch
50-55% Snatch/Very Light
B) E1:30MOM6
Snatch Singles
65% x 3
70% x 3
75% x 3
80% x 2 for last 3 sets
C) Hang Snatch Pull
E2:00MOM3
3 @ 85-90% Snatch