OLYWOD

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

 




Saturday 10/6 – OlyWOD

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Want to improve your Oly Lifts? Try Working with the PVC Pipe…

Snatch Warmup

Snatch+Hang Snatch
-5x(1+2)

Behind the Neck Snatch grip push press
-5×10 (light)

Snatch segment pull (floor/mid thigh/pull x3)
-4 sets




Saturday 9-29 – OlyWOD

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Mike Front Rack

Mike

OlyWOD
20/20

-This workout is with both Snatch and Clean&Jerk and is similar to an EMOM. The goal is to make 20 lifts on both with no misses. I will go further into detail on this before we start class, but come ready to work!

1 @ …(5x)
1 @ …(5x)
1 @ …(5x)
then; 5 singles up to max.




Saturday 9/22 – OlyWOD

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Andrew

Snatch warmup

Hang Snatch
5×3

Overhead Squat
Heavy Single

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