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Jan 19th, 2019

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Saturday 1/19 – OlyWOD

                              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.

Jan 12th, 2019

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Saturday 1/12 – OlyWOD

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

Jan 5th, 2019

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Saturday 1/5 – OlyWOD

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

Dec 29th, 2018

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Saturday 12/29 – OlyWOD

A) Clean and Jerk warmup B) 5 Hang Cleans + 2 Jerks – 5 sets C) Pause Front Squats – 6×2 D) Clean first pulls – 5×5

Dec 8th, 2018

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Saturday 12/8 – OlyWOD – Clean & Jerky

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

Dec 1st, 2018

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Category: Oly
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Saturday 12/1 – OlyWOD – That’s Snatchtastic!

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

Nov 17th, 2018

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Saturday 11/17 – OlyWOD

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

Oct 27th, 2018

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Category: Oly
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Saturday 10/27 – OlyWOD

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 […]

Oct 20th, 2018

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Saturday 10/20 – OlyWOD

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