OLYWOD

Saturday 3/23 – OlyWOD

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Quickness

Clean&Jerk(2+1)
-5 sets

Push press
-5×3

Snatch pull
Floor+3 below knee
-80/90/100




Saturday 3/16 – OlyWOD

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Go For It

Snatch
-These will be from hip/below knee/floor
5 sets

Front Squat
-5/4/3/2/1

Clean pull
Floor/below knee x3
80/ 90/ 100%




Saturday 3/9 – OlyWOD

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Clean&Jerk
5 singles
5 singles w/ + 10#/5#
5 singles w/ + 10#/5#
-5 more singles increasing 5#/2.5# each lift.

Back Squat
-5×3 all at same weight

Snatch pull
5/4/3/2/1




Saturday 3/2 – OlyWOD

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Amanda

Snatch
-5×3

Snatch Balance+OHS(1+2)
-2 warmup sets; then 3 working sets

Clean pull
-5/4/3/2/1

 




Saturday 2/23 – OlyWOD

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A) Clean&Jerk (2+2)
– 4 sets at 80-85%

B) Pause Front Squat
– 5 sets; 3 seconds in the hole explode up. *Try without using a bounce (stretch reflex). Just stand up HARD

C) Rack pulls
– 3×5




Saturday 2/16 – OlyWOD

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A) Snatch pull + Hang Snatch (1+2)
– 50/ 60/ 65/ 70 (2x)

B) Snatch Balance
– 6×2
See how heavy you can go with this

C) Snatch first pulls
– 5×3
warm up, then I want all sets to be done at higher than max snatch




Saturday 2/9 – OlyWOD

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A) Hang Clean & Jerk (1+2)
– 60/ 65/ 70/ 75/ 80
(% based off max clean&jerk)

B) Behind neck jerk
– 5×3

C) Clean segment pull (knees/ mid thigh/ pull)
– 80/ 90/ 100 (2x)
(% based off max clean)




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