General
Saturday, November 18th 2023 - OLY Foundations Day 144
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
5x Band Pull Aparts
5x Band OHS
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
5x Band Pull Aparts
5x Band OHS
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Press & Snatch Warm Up (A): 15 Minutes
A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork
Paused Split Jerk from Rig
E2:00MOM4
3x (2s pause dip + 2s pause catch)
60% Split Jerk/Push Jerk or Light Weight
3x (2s pause dip + 2s pause catch)
60% Split Jerk/Push Jerk or Light Weight
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