OLYWOD

Saturday 2/16 – OlyWOD

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A) Snatch pull + Hang Snatch (1+2)
– 50/ 60/ 65/ 70 (2x)

B) Snatch Balance
– 6×2
See how heavy you can go with this

C) Snatch first pulls
– 5×3
warm up, then I want all sets to be done at higher than max snatch




Saturday 2/9 – OlyWOD

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A) Hang Clean & Jerk (1+2)
– 60/ 65/ 70/ 75/ 80
(% based off max clean&jerk)

B) Behind neck jerk
– 5×3

C) Clean segment pull (knees/ mid thigh/ pull)
– 80/ 90/ 100 (2x)
(% based off max clean)




Saturday 2/2 – OlyWOD

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Speed Under the Bar

*Yosh is out today, please come in and follow the programming below with your Oly buddies!

A) Hang Snatch
– 5×3

B) Overhead Squat
– 3×5 (Nothing crazy here, focus on overhead position and trunk stability)

C) Behind neck Snatch grip push press
– Take an empty bar and perform 3 sets of 10. Focus on speed and lockout

D) Snatch grip deadlift
– 3×5




Saturday 1/26 – Oly WOD

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Clean Warm Up
Power Clean+Hang Clean (1+2)
-4 sets w/ 75-80%

Split Jerk
– 3×3

Clean pulls
– 3×5; holding eccentric positions




Saturday 1/19 – OlyWOD

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Greg Snatch Pockets

Greg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Snatch warm up

Power Snatch+Hang Snatch+OHS
5 sets; building each time

Snatch Balance
5×3 using 50% of your 1RM from last week. Focus on speed and position.

Snatch pulls
3×5; holding positions through eccentric motion as well.




Saturday 1/12 – OlyWOD

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Overhead Squat

Zara

Clean & Jerk warmup

Clean & Jerk
3 or 4 warm up sets; then, build to a heavy single

Behind the neck Jerk
5×3; stay light here

Clean pulls
6×2




Saturday 1/5 – OlyWOD

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Coach Matt

Snatch warm up

Snatch
3/3/2/1/1/1/1
build to a heavy single (take your time!)

Snatch pulls
5 sets; 1 from floor, 3 from below knee




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