OLYWOD

Saturday 12/15 – OlyWOD – Snatch It Up!

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A) Snatch warmup

B) Snatch
– 5×3

C) Snatch Balance
– 3×3 (increase if you can from last workout)

D) Snatch first pull
-5×3




Saturday 12/8 – OlyWOD – Clean & Jerky

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A) Clean warmup (I will go over this again with you guys)

B) Clean pull/ Hang Clean x2/ Jerk
– 5 sets

C) Behind Neck Jerk
– 3×3 (staying light here, only moving what we can make perfect!)

D) Barbell RDLs
-3×10




Saturday 12/1 – OlyWOD – That’s Snatchtastic!

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Position THEN Extension

A) Snatch Warm Up (I will run through this with you guys again)

B) Snatch w/ pause at knee + OHS
-5 sets; only adding weight if positions are holding

C) Snatch balance
-3×3 (staying light here, 60-70%)

D) Snatch pulls
– Work to heavy double




Saturday 11/17 – OlyWOD

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KA

Clean&Jerk Warmup
5 reps each: Back squat Good Morning Rack Stretch Muscle clean Hang Power Hang Power/ Pause/ FS Hang Clean Full Clean — Press Split Press Drop Jerk

Clean pull/ Clean from below knee/ Jerk x2

-5 sets

Behind the neck jerk
-5×3 w/ 70% of max jerk

Shoulder Press
3×5




Saturday 10/27 – OlyWOD

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Yosh will be out of town this weekend, so oly class will be non-coached. Feel free to come in and get after the programming together!

Warmup
1:00 Deadbug home position
:30 Side plank (ea. side)
-(3X)
Split Jerk
-warmup, then work up heavy single
Power Clean+Front Squat
-5x(2+2)
Clean pulls (1 from floor 3 from below knee)
-4 sets

 




Saturday 10/20 – OlyWOD

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Leslie

Warmup
-1:00 Contralateral deadbugs
-15 Hip/Glute Bridges
(3X)
Snatch Balance
-5×3
Power Snatch+OHS
-5x(1+2)
Snatch pulls
-Warmup, then work up to a heavy triple

 




Saturday 10/13 – OlyWOD

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Clean & Jerk Warm Up
Clean+Hang Clean
-5x(1×2)
Behind the Neck Jerk
-6×3 (medium)
Clean Pulls
-warmup, then work to a heavy triple

 




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