Oly

Mar 11th, 2014

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3/12/14 – Clean & Jerk

Warm Up 5 Strict Press 5 Push Press 5 Split Jerks 5 Burpees 5 Mid Hang Power Cleans 5 Front Squats 5 Mid Hang Squat Cleans Skill N: Split Jerk 10×3 – Working technique and speed under the bar. I: Split Jerk 10×3 @ 70% E: Behind the Neck Split Jerk 10×1 @ 85% Lift […]

Mar 7th, 2014

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3/8/14 – Clean & Jerk

Warm Up 3 Rounds 5 Burpees 5 Clean & Jerks Worlds Greatest Stretch Lift Find a 1 Rep Max Clean & Jerk Then… 4 x 1 Clean & Jerk N: 70% of Max I: 80% of Max E: 90% of Max Cash Out High Bar Back Squat 3 x 3 @ 80% of 1RM

Mar 4th, 2014

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Oly Program 3/5/14 – Snatch

Warm Up 3 x 3 Position Snatch (High, Mid, Floor) 20 Scorpions 3 x 3 Position Snatch 20 Mountain Climbers 3 x 3 Position Snatch Skill N: 5×3 Mid Hang Squat Snatch – Stay Light I: 5 sets of 3 Position Snatch (High, Mid, Floor) @ 50% E: 5 sets of 3 Position Snatch (High, […]

Mar 1st, 2014

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Oly Program 3/1/14 – Snatch

Warm Up 15 Pressing Snatch Balances 15 Overhead Squats 15 Squat Snatches 5 Minutes to mobilize your overhead position Strength N: 5×5 Overhead Squat – Perfecting your OHS I: 5×3 Overhead Squat E: 5 sets of: 1 Snatch Balance + 2 Overhead Squats Lift N: Squat Snatch 10×3 – Stay light, around 50-60% of 1RM […]

Feb 25th, 2014

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Wednesday Oly

Warm Up 10 Clean Pulls 10 Tall Cleans 10 Split Jerks 10 Clean & Jerks Skill 5×3 Tall Clean *Stay light and work on speed under the bar. Lift N: 3 Rep Max Clean & Jerk I: 1RM Clean & Jerk E: 1RM Clean & Jerk Cash Out N: 3×3 Clean Pull @ 80% of […]

Feb 14th, 2014

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Saturday Oly Class – Snatch

Warm Up 3 Rounds 10 Muscle Snatches 10 Heaving Snatch Balances 10 Power Snatches Start with the bar then add weight for rounds two and three. Skill N: Heaving Snatch Balance 10×2, light I: Heaving Snatch Balance 5×2, working up to a heavy 2 rep E: EMOM 10: Odd: 1 Heaving Snatch Balance @ 90% […]

Feb 7th, 2014

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Saturday Oly: Clean & Jerk

Warm Up: 10 Hang Power Cleans 10 Front Squats 10 Hang Squat Cleans 10 Thrusters 10 Squat Cleans 10 Push Jerks 10 Split Jerks Then… Worlds Greatest Stretch Lift: Clean & Jerk N: 10×3 @ 60% I: 10×3 @ 60-80% E: 10×3 @ 60-80% I/E: Perform 2×3 at 60, 65, 70, 75 and 80% of […]

Feb 4th, 2014

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Wednesday 2/5/14: Snatch

Warm Up: 2 Rounds: 7 Snatch Grip Presses 7 Snatch Grip Push Presses 14 Overhead Squats 7 Sots Presses 7 Squat Snatches Experienced: Add weight round two Skill: Novice: Overhead Squat 5×5 Intermediate: Snatch Balance 5×3 Experienced: Drop Snatch 3×3, Heaving Snatch Balance 5×3-Use Blocks Lift: Squat Snatch Novice: 10×3 @ 60% Intermediate: Work up […]

Jan 31st, 2014

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Saturday 2/1/14: Snatch

Warm Up: 10 Overhead Squats 10 Pressing Snatch Balances 10 Heaving Snatch Balances 10 Muscle Snatches 5  High Hang Squat Snatches 5  Mid Hang Squat Snatches 5  Low Hang Squat Snatches – Stretch shoulders and hips for 5 minutes Skill: Novice: 8×2 Power Snatch- Working on Hip extension Intermediate: Overhead Squat 2-2-2-2-2 Experienced: 6×3 Mid-Hang […]

Jan 28th, 2014

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Wednesday 1/29/14: Clean & Jerk

Warm Up 10 Front Rack to Back rack Presses 10 Front Squats 10 Front Rack to Back Rack Push-presses 10 Front Squats -Stretch Quads for 1 Minute each leg -Stretch Hamstrings 1 Minute each leg -Stretch Shoulders-1 Minute Each Arm Skill Novice: 1 Push-jerk 1 Split Jerk- Working on foot work. Intermediate: Push-press 3-3-3-3- Working […]