Wednesday 8/24 – OlyWOD w/ Coach Patrick Hopkins

Jul 24th, 2019

Category: Oly

Wednesday 8/24 – OlyWOD w/ Coach Patrick Hopkins

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.