Strength
Saturday, March 11th, 2023 - OLY Foundations Day 110
Warm Up - 3RNFT
10x PVC Shoulder Rotations
6x Band Pull Apart
5x Empty Bar Front Squats
4x Spider Man Lunge Hold 2s
6x Band Pull Apart
5x Empty Bar Front Squats
4x Spider Man Lunge Hold 2s
Clean/Press/Jerk Warm up
A) 3 sets: 5 Muscle Clean + 5 Strict Press w/ empty bar
B) 3 sets: 2 Push Press + 2 Push Jerk w/ empty bar
C) 3 sets: 3s Tempo Split Jerk w/ 2s pause in catch w/ empty bar
D) 3 sets: 3 Tall Clean w/ empty bar
B) 3 sets: 2 Push Press + 2 Push Jerk w/ empty bar
C) 3 sets: 3s Tempo Split Jerk w/ 2s pause in catch w/ empty bar
D) 3 sets: 3 Tall Clean w/ empty bar
C&J Work
A) E130MOM5: 3 Power Clean/Squat Clean + 1 Push Jerk/Split Jerk w/ 2s pause in catch
55-60% C&J/Very Light
B) E130MOM5: 2 Power Clean/Squat + 1 Push Jerk/Split Jerk w/ 2s pause in catch
60-65% C&J/Light
C) E2:00MOM3: 2 Clean Halting Deadlift + 1 Clean Shrug Pull
75% Clean/Moderate
55-60% C&J/Very Light
B) E130MOM5: 2 Power Clean/Squat + 1 Push Jerk/Split Jerk w/ 2s pause in catch
60-65% C&J/Light
C) E2:00MOM3: 2 Clean Halting Deadlift + 1 Clean Shrug Pull
75% Clean/Moderate