Oly

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 […]

Jul 21st, 2018

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Saturday 7/21- OlyWOD

Snatch Warmup 3 rounds of: Muscle Snatch x3 Hang Power Snatch x3 Hang Power with pause, OHS x3 Hang Snatch x3 Snatch from mid shin x3 Power Snatch + Snatch (2+1) 50%, 60%, 65%, 70% (2x) Overhead Squat 5×3 Snatch segment pull (Mid shin/ Knee/ Mid thigh) 4 sets; ascending in weight each time

Jul 14th, 2018

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Saturday 7/14 – OlyWOD

Yosh is away today. Oly class will be without a coach Snatch Warmup (empty bar) 3rounds of: Back Squat x3 Good morning x3 Snatch grip behind neck press x3 OHS x3 Snatch Balance x3 Snatch Balance + OHS (1+2) 4 sets; light Hang Power Snatch + Hang Snatch 5 sets; ascending in weight each time […]

Jul 7th, 2018

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Saturday 7/7 – OlyWOD

This guy is pretty, pretty, pretty good at Oly Oly Class/Programming Update Oly class will only be held and programmed for on Saturdays going forward.  We will rotate between C&J and Snatch each week. The class will be led by Yosh and the general guideline of the programming can be found on the Oly blog […]

Jun 30th, 2018

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Saturday 6/30 – OlyWOD Class/Programming Update

Oly class will only be held and programmed for on Saturdays going forward.  We will rotate between C&J and Snatch each week. The class will be led by Yosh and the general guideline of the programming can be found on the Oly blog but Yosh will tailor specifically to each athletes individual needs during class. […]

Jun 27th, 2018

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Wednesday 6/27 – OlyWOD – No Class

OlyWOD class is cancelled on Wednesday’s moving forward. Saturday Class is STILL ON AND POPPIN! Stay on Track by crushing this OlyWOD by yourself, or with a friend. Warm Up Athlete’s choice Snatch Heavy single 4×2 @ 65% of 1rm Snatch RDL 4×4