Oly

Sep 29th, 2018

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Category: Oly
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Saturday 9-29 – OlyWOD

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; […]

Sep 22nd, 2018

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Saturday 9/22 – OlyWOD

Snatch warmup Hang Snatch 5×3 Overhead Squat Heavy Single Snatch pulls 5 sets; 1 from the floor, 3 from below knee

Sep 15th, 2018

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Saturday 9/15 – OlyWOD

Hang Clean 5×3; Push these weights a bit Split Jerk 6×2 (increase weight from last workout *9/1) Front Squat 3×5 *(Warmup with as many sets as you need. Goal is to go heavy as possible while maintaining posture/position. Don’t look like a dog shitting razor blades)

Sep 8th, 2018

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Saturday 9/8 – OlyWOD

Reminder: OLY Class is now at 10AM on Saturdays Snatch Warmup Snatch Balance 5×3 Snatch 70% x3 (Make these look perfect!) Snatch first pulls 5 sets; use a weight more than your max Snatch

Sep 1st, 2018

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Saturday 9/1 – OlyWOD

Warmup Clean & Jerk complex (Clean pull/ Clean/ Jerk) -5 sets; building across all sets Split Jerk 6×2 w/ a medium weight. Choose something you will not miss. Clean pulls (pause at mid thi/ pull from below knee x3) 5 sets; try and use a weight more than your max clean

Aug 25th, 2018

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Saturday 8/25 – OlyWOD

Warmup Snatch warmup Overhead squat 5×3 Hang Snatch 5/ 4/ 3/ 2/ 2/ 2 Snatch pulls 3×5

Aug 18th, 2018

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Saturday 8/18 – OlyWOD – 10am class going forward

Oly class has been moved to 10am going forward.  See you there! Warm up 2 rounds of: Press x10 Split press x10 Drop Jerk x5 Split Jerk x5 WORK Split Jerk 6×2 Hang Clean+Jerk(2+1 5 sets; Ascending Clean lift offs 3×5 w/ 105% of Max Clean

Aug 11th, 2018

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Snatch Seminar – OlyWOD

Snatch Seminar! Join us Saturday 8/11 for a Special Oly/Snatch Seminar with coach Yosh! You’ll have a whole hour dedicated to this technical movement! Whether you’re a seasoned lifter or new to the game, you will benefit from this session. We’ll break down the Snatch and help you with different drills and progressions you can […]

Aug 4th, 2018

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Saturday 8/4 – OlyWOD

Yosh is out today.  Oly class will be non-coached.  Next Saturday in place of traditional Oly class, we will be holding a Snatch seminar open to everyone.  Feel free to come at 11am and have the finer points of the Snatch broken down. Snatch Warmup (5 reps of each) Good morning Back Squat Behind neck […]

Jul 28th, 2018

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Saturday 7/28 – OlyWOD

Warmup Clean & Jerk Warmup (5 reps of each) Back Squat Good morning Rack stretch Muscle Clean Hang Power Hang Power Pause Front Squat Hang Clean Clean from mid shin Press Split press Split Jerk   1 Clean + 3 Jerks 5 sets; ascending weight Front Squat 5×3; medium weight, hold across all sets Clean pull […]