Strength
Saturday, July 8th 2023 - OLY Foundations Day 127
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s
Snatch Warm Up
A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 pull to Above Knee + 1 Pull to Mid + 1 pull to Power
w/ empty bar
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 pull to Above Knee + 1 Pull to Mid + 1 pull to Power
w/ empty bar
Snatch Work
A) E130MOM5
3 No-Feet Snatch
50% Snatch/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
3 5s Tempo Pull + 1 Snatch + 1 OHS
60-70% Snatch/Light to Moderate
C) Snatch Deficit Pulls
E2:00MOM3
3 @ 80% Snatch
3 No-Feet Snatch
50% Snatch/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
3 5s Tempo Pull + 1 Snatch + 1 OHS
60-70% Snatch/Light to Moderate
C) Snatch Deficit Pulls
E2:00MOM3
3 @ 80% Snatch