General
Saturday, November 25th 2023 - OLY Foundations Day 145
Warm Up - 3 Rounds, 10 Minutes
10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s
Press/Jerk & 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)
60-65% Split Jerk/Push Jerk or Light Weight
3x (2s pause dip + 2s pause catch)
60-65% Split Jerk/Push Jerk or Light Weight
Snatch Work
E2:30MOM5
5s tempo snatch + 1 Dip Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch
5s tempo snatch + 1 Dip Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch