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)
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 […]
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
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.
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
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
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
Saturday 12/15 – OlyWOD – Snatch It Up!
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
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!
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