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OUR BLOG

Oly Performance Strength Cycle Week 5 Day 1

By Wodify Admin | In WOD | on July 7, 2019

St. Louis – Olympic Weight Lifting

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Weightlifting

Warmup

Mobility

A1. Overhead box 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 5×1 (for height of jump, not necessarily box height)

Lifting

1: Tempo snatch: 10 rounds – Every 2 minutes, complete:

-1x slow first pull snatch (Take at least 3 seconds to hit your launch position) + 1x snatch. Work up to a moderate weight 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.

*For this second Wendler cycle, add 10# to your 1 RM from which you take your % off of. Also, if you are a competitive athlete, take these percentages off of 90% 1 RM.

Tall Snatch

Tempo Snatch Pull + Snatch

Back Squat

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