OLYWOD

Saturday 1/5 – OlyWOD

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Coach Matt

Snatch warm up

Snatch
3/3/2/1/1/1/1
build to a heavy single (take your time!)

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




Saturday 12/29 – OlyWOD

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A) Clean and Jerk warmup

B) 5 Hang Cleans + 2 Jerks
– 5 sets

C) Pause Front Squats
– 6×2

D) Clean first pulls
– 5×5




Saturday 12/15 – OlyWOD – Snatch It Up!

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A) Snatch warmup

B) Snatch
– 5×3

C) Snatch Balance
– 3×3 (increase if you can from last workout)

D) Snatch first pull
-5×3




Saturday 12/8 – OlyWOD – Clean & Jerky

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A) Clean warmup (I will go over this again with you guys)

B) Clean pull/ Hang Clean x2/ Jerk
– 5 sets

C) Behind Neck Jerk
– 3×3 (staying light here, only moving what we can make perfect!)

D) Barbell RDLs
-3×10




Saturday 12/1 – OlyWOD – That’s Snatchtastic!

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Position THEN Extension

A) Snatch Warm Up (I will run through this with you guys again)

B) Snatch w/ pause at knee + OHS
-5 sets; only adding weight if positions are holding

C) Snatch balance
-3×3 (staying light here, 60-70%)

D) Snatch pulls
– Work to heavy double




Saturday 11/17 – OlyWOD

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KA

Clean&Jerk Warmup
5 reps each: Back squat Good Morning Rack Stretch Muscle clean Hang Power Hang Power/ Pause/ FS Hang Clean Full Clean — Press Split Press Drop Jerk

Clean pull/ Clean from below knee/ Jerk x2

-5 sets

Behind the neck jerk
-5×3 w/ 70% of max jerk

Shoulder Press
3×5




Saturday 10/27 – OlyWOD

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Yosh will be out of town this weekend, so oly class will be non-coached. Feel free to come in and get after the programming together!

Warmup
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

 




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