OLYWOD

Saturday 9-29 – OlyWOD

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Mike Front Rack

Mike

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; 5 singles up to max.




Saturday 9/22 – OlyWOD

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Andrew

Snatch warmup

Hang Snatch
5×3

Overhead Squat
Heavy Single

Snatch pulls
5 sets; 1 from the floor, 3 from below knee




Saturday 9/15 – OlyWOD

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Matt Kaplan Front Squat

Matt

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)




Saturday 9/8 – OlyWOD

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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




Saturday 9/1 – OlyWOD

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Alec

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




Saturday 8/25 – OlyWOD

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Warmup
Snatch warmup
Overhead squat
5×3
Hang Snatch
5/ 4/ 3/ 2/ 2/ 2
Snatch pulls
3×5



Saturday 8/18 – OlyWOD – 10am class going forward

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Oly class has been moved to 10am going forward.  See you there!

Warm up
2 rounds of:
Press x10
Split press x10
Drop Jerk x5
Split Jerk x5

WORK
Split Jerk
6×2

Hang Clean+Jerk(2+1
5 sets; Ascending

Clean lift offs
3×5 w/ 105% of Max Clean




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