Saturday 7/23 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch No-foot no-hook snatch 4×2 light Snatch Establish a 1rm 3×1 @ 60% 1rm Snatch push press 4×3
Wednesday 7/20 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Press in split 3×4 light Clean and jerk Establish a 1rm 3×1 @ 60% 1rm Push press 4×3
Saturday 7/16 – OlyWOD
Today will be a non-coached session as Coach Dan is away on vacation. We encourage you all to come in at 11AM as usual and hit the programming together and help one another out! Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean […]
Wednesday 7/13 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Hang snatch + snatch 5x(1+1) @ 85% Front squat 5×3
Saturday 7/9 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 snatch balance 3 hang snatch No-foot no-hook snatch 4×2 light Snatch + OHS 5x(2+1) @ 80-85% Back squat 4×4
Wednesday 7/6 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 hang clean 5 jerk 5 press in split Power clean + push jerk 4x(2+2) light Clean + front squat + jerk 5x(1+1+1) @ 80-85% Clean RDL 3×5
Saturday 7/2 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 front squat 5 hang clean Close-grip OHS 4×3 light Adv: press in clean Scale: t-spine mobility 3-position clean 5x(1+1+1) @ 75-80% Jerk 4×2 @ 80%
Wednesday 6/29 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Tall snatch 4×3 light Mid-hang snatch 5×3 @ 75% Back squat 4×2 heavy
Saturday 6/25 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch No-Foot No-Hook Snatch 4×2 light Snatch Heavy double 3×2 @ 90% heavy double Snatch Push Press 4×3
Wednesday 6/22 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Press in Split 3×4 light Clean and Jerk Heavy double 3×2 @ 90% heavy double Push Press 4×3