OLYWOD

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




Snatch Seminar – OlyWOD

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The Grind

Snatch Seminar!
Join us Saturday 8/11 for a Special Oly/Snatch Seminar with coach Yosh! You’ll have a whole hour dedicated to this technical movement! Whether you’re a seasoned lifter or new to the game, you will benefit from this session. We’ll break down the Snatch and help you with different drills and progressions you can use to improve on this movement.

 




Saturday 8/4 – OlyWOD

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Yosh is out today.  Oly class will be non-coached. 

Next Saturday in place of traditional Oly class, we will be holding a Snatch seminar open to everyone.  Feel free to come at 11am and have the finer points of the Snatch broken down.

Snatch Warmup (5 reps of each)
Good morning
Back Squat
Behind neck press
OHS
Snatch Balance

Muscle Snatch
Hang Power Snatch
Hang Power Pause OHS
Snatch from mid thigh
Snatch from mid shin

1 Snatch + 3 OHS
5 sets; ascending weight

Snatch Balance
3×5 w/ 70%

Snatch pull
5×3 w/ 100% of Snatch




Saturday 7/28 – OlyWOD

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Warmup

Clean & Jerk Warmup (5 reps of each)
Back Squat
Good morning
Rack stretch
Muscle Clean
Hang Power
Hang Power Pause Front Squat
Hang Clean
Clean from mid shin
Press
Split press
Split Jerk
 
1 Clean + 3 Jerks
5 sets; ascending weight
Front Squat
5×3; medium weight, hold across all sets
Clean pull
3×5 @ 90% max clean