Strength
Saturday, May 18th, 2024 - OLY Foundations Day 169
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10x Plate Halo’s
10x KB Goblet Squat w/ Light-Mod KB’s
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s
10x Plate Halo’s
10x KB Goblet Squat w/ Light-Mod KB’s
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 Hang 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 Hang Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 Hang 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 Hang Clean
w/ empty bar
Snatch Work
E1:30MOM6
Paused Hang Snatch w/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Snatch
Paused Hang Snatch w/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Snatch
Clean Work
E1:30MOM6
Paused Hang Clean/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Clean
Paused Hang Clean/ 2-second pause in catch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 3x 70%
4th set: 3x 70%
5th set: 3x 75%
6th set: 3x 75%
% of Clean