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
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 […]
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
Clean & Jerk Warm Up Clean+Hang Clean -5x(1×2) Behind the Neck Jerk -6×3 (medium) Clean Pulls -warmup, then work to a heavy triple
Want to improve your Oly Lifts? Try Working with the PVC Pipe… Snatch Warmup Snatch+Hang Snatch -5x(1+2) Behind the Neck Snatch grip push press -5×10 (light) Snatch segment pull (floor/mid thigh/pull x3) -4 sets
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; […]
Snatch warmup Hang Snatch 5×3 Overhead Squat Heavy Single Snatch pulls 5 sets; 1 from the floor, 3 from below knee
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)
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
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