Oly Program Starts this Wednesday, January 15th

Jan 14th, 2014

Category: Oly

Oly Program Starts this Wednesday, January 15th

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Wednesday 1/15/14 – Clean & Jerk

Warm Up (10 Minutes)
3 Rounds
10 Barbell Muscle Cleans
10 Barbell Push-presses
Then
2 Rounds
10 Good mornings
10 Front Squats
10 Inchworms with a push-up

Skill Work (20 minutes)
Working specifically on foot work for first 5 minutes
Split Jerk: 5×3
Novice: Working on Technique- Very little or no weight on the bar
Intermediate: 70% of 1RM
Experienced: 75-80% of 1RM behind the neck on blocks

Lift (30 minutes)
Squat Clean and Split Jerk
Novice- 5×3
Intermediate- Working up to a heavy single
Experienced- Working up to a heavy single