Strength
Saturday, May 11th, 2024 - OLY Foundations Day 168
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x Plate Halo’s
10x Plate OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
10x Plate Halo’s
10x Plate OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Mid-Thigh High Pull + 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Snatch + 3 OHS
w/ empty bar
w/ empty bar
B) 3 sets: 3 Dip Snatch + 3 OHS
w/ empty bar
C&J Warm Up: 5 Minutes
A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar
Snatch Work
E1:30MOM10
Establish a heavy or MAX Snatch
1st set: 1x 65%/70%
2nd set: 1x 70%/ 75%
3rd set: 1x 75%/80%
4th set: 1x 80%/85%
5th set: 1x 85%/90%
6th set: 1x 90%/95%
7th set: 1x 95%/100%
8th set: 1x 100%/102%
9th set: 102%/104%
10th set: 104%/106%
% of Snatch
Establish a heavy or MAX Snatch
1st set: 1x 65%/70%
2nd set: 1x 70%/ 75%
3rd set: 1x 75%/80%
4th set: 1x 80%/85%
5th set: 1x 85%/90%
6th set: 1x 90%/95%
7th set: 1x 95%/100%
8th set: 1x 100%/102%
9th set: 102%/104%
10th set: 104%/106%
% of Snatch
C&J Work
E1:30MOM10
Establish a heavy or MAX 1 Clean + 1 Jerk
1st set: @ 65%/70%
2nd set: @ 70%/75%
3rd set: @ 75%/80%
4th set: @ 80%/85%
5th set: @ 85%/90%
6th set: @ 90%/95%
7th set: @ 95%/100%
8th set: @ 100%/102%
9th set: @ 102%/104%
10th set: @ 104%/106%
% of C&J
Establish a heavy or MAX 1 Clean + 1 Jerk
1st set: @ 65%/70%
2nd set: @ 70%/75%
3rd set: @ 75%/80%
4th set: @ 80%/85%
5th set: @ 85%/90%
6th set: @ 90%/95%
7th set: @ 95%/100%
8th set: @ 100%/102%
9th set: @ 102%/104%
10th set: @ 104%/106%
% of C&J