Strength
Saturday, March 9th, 2024 - OLY Foundations Day 159
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 & 5th set: 70%
% of Snatch
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% 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
65-70% OR 75-80%
% of Clean
3 Yo Yo Pull + 1 Below Knee + 1 Floor
65-70% OR 75-80%
% of Clean