OLYWOD

Wednesday 7/31 Oly Class

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Coach Pat Hopkins is taking over the reigns on the Oly Program

Active Stretch Barbell Warmup
5 minutes to get the body warm and move through the mechanics each lift.

Barbell warmup:
10x Snatch/Clean Grip Shrug
5x Snatch/Clean Pull from Hang
5x Press from Back Rack
5x Push Press from Back Rack
5x OHS/Front Squat
5x Snatch Balance/Jerk”

Core Lift
“Power Clean + Push Jerk
5x(2+2) Note: Workign Load Range 65-85% 1RM”

Timing
After demo of main lift/complex of the day the clock will be set on a 3 minute EMOM. This provides adequate/optimal rest between sets and provides for coaching cues and corrections for individual athletes

Accessory
Halting Clean Pull 80(2×3)

Timing
Meant to be done immediately following last set of core lift.

Back Squat
3-3-2-2-1
Working at 60-80%

Timing
Same Clock as core lift

 




Wednesday 8/24 – OlyWOD w/ Coach Patrick Hopkins

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Coach Pat Hopkins is taking over the reigns on the Oly Program

Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes)
Week 1
7/24
Active Stretch
Barbell Warmup
Power Snatch + Snatch
5x(1+1)Note: Working Load Range 60-80% 1RM
Snatch Pull

80(2×2)
90(2×2)

Front Squat

3×350% 1RM. Focus on Timing

Timing:

5 minutes to get the body warm and move through the mechanics each lift.

Barbell warmup:
10x Snatch/Clean Grip Shrug
5x Snatch/Clean Pull from Hang
5x Press from Back Rack
5x Push Press from Back Rack
5x OHS/Front Squat
5x Snatch Balance/Jerk

Timing:

After demo of main lift/complex of the day the clock will be set on a 3 minute EMOM. This provides adequate/optimal rest between sets and provides for coaching cues and corrections for individual athletes.

Timing:

Meant to be done immediately following last set of the core lift. Movement desinged to enforce good habbits form lifts and strengthen pulls.

Timing:

Same clock principles as core lifts. Move with purpose and minimalize rest.




Saturday 7/20 – Non Coached OlyWOD

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Mariko

Oly Class Moved to Wednesdays at 7pm!
We have great news… coached oly classes are back! We are very excited to have Patrick Hopkins returning to coach the Oly classes. Pat has been involved with the CFS community for many years – as a member, Showdown volunteer and coach. Most recently, he has been training and competing with the Beantown Barbell Club Oly team. We’re excited to have him back! Oly class will be moved to Wednesdays at 7pm, starting this Wednesday 7/24. This class is open to all levels – from newbie lifters looking to get more technique practice, to seasoned athletes who want to compete, and everyone in between. We hope you’ll check it out!

Warm Up
3 rounds:
3 snatch push press
3 OHS
3 snatch balance
3 hang snatch

No-foot no-hook snatch
4×2 light

High hang snatch + snatch
5x(1+1) @ 80%

Front squat
4×3




Saturday 7/13 – Non-Coached OlyWOD

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Alex

Warm up
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 below knee)
-4 sets




Saturday 7/6 – Non Coached Oly WOD

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Snatch Warmup

Behind the neck Snatch grip push press
-5×10 (light)

Snatch segment pull (floor/mid thigh/pull x3)
-4 sets

Snatch+Hang Snatch
-5x(1+2)




Saturday 6/29 – Non-coached Oly

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Mike

Power Clean+Hang Clean (1+2)
-4 sets w/ 75-80%

Split Jerk
– 3×3

Clean pulls
– 3×5; holding eccentric positions




Saturday 6/22 – Uncoached OlyWOD

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Emily

Warm Up
2 Rounds
-Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
-Single Arm DB Row on paralette x 10 each arm
-Glute Bridge DB Floor Press x 10

WOD
Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets.

Snatch Balance: Work up to a heavy single for the day.

Snatch Deadlift + Hang Snatch + Snatch: (1+1+1) x 3 sets

Snatch Deadlift + Snatch: (1+1) x 2 sets

Snatch: 2 singles