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Mar 30th, 2019

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OlyWOD

Snatch Build to a Heavy Single Clean & Jerk Build to a Heavy Single

Mar 23rd, 2019

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Saturday 3/23 – OlyWOD

Clean&Jerk(2+1) -5 sets Push press -5×3 Snatch pull Floor+3 below knee -80/90/100

Mar 16th, 2019

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Saturday 3/16 – OlyWOD

Snatch -These will be from hip/below knee/floor 5 sets Front Squat -5/4/3/2/1 Clean pull Floor/below knee x3 80/ 90/ 100%

Mar 9th, 2019

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Saturday 3/9 – OlyWOD

Clean&Jerk 5 singles 5 singles w/ + 10#/5# 5 singles w/ + 10#/5# -5 more singles increasing 5#/2.5# each lift. Back Squat -5×3 all at same weight Snatch pull 5/4/3/2/1

Mar 2nd, 2019

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Saturday 3/2 – OlyWOD

Snatch -5×3 Snatch Balance+OHS(1+2) -2 warmup sets; then 3 working sets Clean pull -5/4/3/2/1  

Feb 23rd, 2019

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Saturday 2/23 – OlyWOD

A) Clean&Jerk (2+2) – 4 sets at 80-85% B) Pause Front Squat – 5 sets; 3 seconds in the hole explode up. *Try without using a bounce (stretch reflex). Just stand up HARD C) Rack pulls – 3×5

Feb 16th, 2019

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Saturday 2/16 – OlyWOD

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

Feb 9th, 2019

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Saturday 2/9 – OlyWOD

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)

Feb 2nd, 2019

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Saturday 2/2 – OlyWOD

*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 […]

Jan 26th, 2019

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Saturday 1/26 – Oly WOD

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