General
Saturday, November 11th 2023 - OLY Foundations Day 143
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
5x Band Sword Pull Parts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s
5x Band Sword Pull Parts
5x Plate OHS
5x Squat to hold 2s
4x Lunge & Reach to Hold 2s
Press & Snatch Warm Up (A): 15 Minutes
A) 3 sets: 5 Strict Press w/ empty bar
B) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
C) 3 sets: 3 Snatch Push Press + 3 Snatch Balance
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
B) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
C) 3 sets: 3 Snatch Push Press + 3 Snatch Balance
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
Push Press + Push Jerk
E2:00MOM4
2 Push Press + 2 Push Jerk
60-70% Push Press or Push Jerk
2 Push Press + 2 Push Jerk
60-70% Push Press or Push Jerk
Snatch Work
E2:30MOM5
3x (3s pause Below Knee + 3s pause Above Knee + 3s Mid-Thigh then Snatch)
60% -> 65% for last 3 sets
% of Snatch
3x (3s pause Below Knee + 3s pause Above Knee + 3s Mid-Thigh then Snatch)
60% -> 65% for last 3 sets
% of Snatch