Strength
Saturday, March 16th, 2024 - OLY Foundations Day 160
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
Snatch Warm Up: 10 Minutes
A) 3 sets : 3 Yo Yo Pull + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar
Snatch Work
E2:00MOM5
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Snatch
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Snatch
Clean Warm Up: 10 minutes
A) 3 sets: 3 Yo Yo Pull + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats
w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats
w/ empty bar
Clean Complex
E2:00MOM5
3 Yo Yo Pull + 1 Below Knee + 1 Floor
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean
3 Yo Yo Pull + 1 Below Knee + 1 Floor
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean
Snatch Deadlift
E2:00MOM3
4x 95-100%/Heavy
% of Snatch
4x 95-100%/Heavy
% of Snatch