OLYWOD

Wednesday 10/16 – OlyWOD

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Arthur

A) Hip Power Snatch
3-3-3-3-3

B) Overhead Squat
4-3-3-2-2

C) Banded Lat Pulldown
3 x Max Reps




Wednesday 10/9 – OlyWOD

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A) Clean
1-1-1-1-1-1

Note: Max load 90% of best clean.

B) Back Squat
5-5-5-5-5

C) Kettlebell Sumo Deadlift High Pull
3×10




Wednesday 10/2 – OlyWOD

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Extend – RYAN

Snatch Pull + Power Snatch + Overhead Squat
5(2+2+2)

B) Tempo Front Squat
3-3-3-3-3

Note: 3-second descent, 3-second hold in bottom, fast assent

Bentover Row w/ Barbell
3×8




Wednesday 9/25 – OlyWOD

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Josh – His 1st Day. Practicing Snatch Technique. Be Like Josh.

A)Clean + Hang Clean + Jerk
5(1+1+1)

Note: Working range 60-80% 1RM C&J

B)Clean Pull
5×1

Note: Working range 85-110% 1RM C&J

C)Jumping Squat
3×5

Note: Max load 95/65




Wednesday 9/18 – OlyWOD

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JBo – Our Inspiration

A)Muscle Snatch
4×2

Note: Working range 50-60% 1RM

B) Snatch-Grip Push Jerk
3-3-2-2-1-1

Note: Working to 100-110% of 1RM Snatch

C)Back Squat
2-2-2-2-2

Note: Working to a two rep max! Get heavy!




Wednesday 9/11 – OlyWOD

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SPEED

A)Hang Power Clean + Push Press
5(2+3)

Note: Working range limited by push press!

B)Clean Liftoff
4×2 with 2 second pause below knee

C)Loaded Good Morning
5×5

Note: Max load 95/65




Wednesday 9/4 – OlyWOD

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A)Snatch Balance
3-3-2-2-1-1

Note: Working to 100% 1RM Snatch

B)Snatch Pull from Hip
4×3

Note: Working Sets 80-95% 1RM Snatch

C)Front Squat w/ Pause
5×3 w/ 2 second pause each rep

Note: Working range 60-80% 1RM FS




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