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OUR BLOG

Oly Performance Strength Cycle Week 2 Day 1

By Wodify Admin | In WOD | on June 16, 2019

St. Louis – Olympic Weight Lifting

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Weightlifting

Warmup

Mobility

A1. Overhead Box Thoracic stretch 2 x :30s

A2. 3 – Way Hip stretch x 3/side

Skill

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

B2. Box Jump 3×3 (for height of jump, not necessarily box height)

Lifting

A: 3 position snatch: 10 rounds – Every 2 minutes, complete:

-1x snatch + 1x hang snatch + 1x high hang snatch (Increase load each round, so the 10th set is a max for the day)

B: Back squat: 70%x 3 reps, 75%x3 reps, 80%x 3 reps, 85%x 3 reps, 90%x 3+ reps.

Core: 3 rounds:

-10x Barbell back extensions (AHAP)

-60-90 second rest

-100m farmers carry (70#/53#)

-60-90 second rest

3-Position Snatch

High Hang + Hang Above Knees + Floor

Back Squat

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