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) |
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: |
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. |