Strength
Saturday, July 29th 2023 - OLY Foundations Day 130
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat 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 + 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 + 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
1 Hang Power Snatch + 1 Snatch
50-55% Snatch/Very Light
B) E1:30MOM6
Snatch Singles
65% x 3
70% x 3
75% x 3
80% x 2
82% x 1
85%x 1
C) Snatch Shrug Pull
E2:00MOM3
2 @ 95% Snatch
1 Hang Power Snatch + 1 Snatch
50-55% Snatch/Very Light
B) E1:30MOM6
Snatch Singles
65% x 3
70% x 3
75% x 3
80% x 2
82% x 1
85%x 1
C) Snatch Shrug Pull
E2:00MOM3
2 @ 95% Snatch