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OUR BLOG

Oly Performance Strength Cycle Week 1 Day 1

By Wodify Admin | In WOD | on June 9, 2019

St. Louis – Olympic Weight Lifting

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Weightlifting

Warmup

Mobility

A1. Face up barbell restricted overhead thoracic medball stretch 2 x :30s

A2. Stars and Scorpions 2 x 5/5

Skill

B1. Tall Snatch 5×3 (feel free to use empty bar only OR add weight if you can do it without “jumping”

B2. Box Jump 5×2 (for height of jump, not necessarily box height)

Lifting

1: 10 rounds – Every 2 minutes, complete:

-3x high hang snatch (Increase load each round, so the 10th set is a max for the day)

2: Back squat: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*Note: We will be using the Wendler program as a strength template for the next cycle. The prescribed percentages are off of 90% of your 1 rep max. If you are fairly confident in your 1 RM, go off of 90% for the working sets, but if you haven’t tested your 1 RM for a couple months, then go off of 100% 1 RM.

Tall Snatch

High-Hang Snatch

Back Squat

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