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OUR BLOG

OLYPROG Cycle 1 WK1:D1

By Wodify Admin | In WOD | on November 22, 2019

St. Louis – Olympic Weight Lifting

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Prehad/Warmup

Good morning CrossFit StL lifters!! Welcome to week 1 in the first cycle of the new OLYPROG. The overall focus of the this programming is competition styled lifting. So no matter if the final goal for you the athlete, is better lifting in class and WOD progressions or competing on the Olympic platform this is where you want to begin!

The initial phase will focus heavily on clean and jerk progressions with lite coverage of the snatch which will pick up in later weeks. Movements to consider in the first weeks are the clean , power clean , front and back squat , tall clean, power and split jerks and work off risers and blocks.

There will also be conjugate accessory work to be completed with lifting days or when applicable.

Warm up

2-3 mins of cardio

3-4 rounds

Box jumps x5-10

KB Swings x10-15 (Moderate)

PVC pass thru x10

Weightlifting

Power Clean + Hang Power Clean + Front Squat 1+1+3×3 sets @70% of Clean 1+2+3×2 sets @72%

*pause at the knee for 2 seconds on the Power Clean only

Power Snatch + Snatch Deadlift + Hang Power Snatch 2+1+1×3 sets @65% of Snatch

A1: Front Rack Reverse lunges

3x6ea @35% of Front Squat

A2: Reverse Grip Barbell

3×5 moderate weight

Power Clean + Hang Clean + Front Squat

Power Snatch + Snatch Deadlift + Hang Power Snatch

Front Rack Lunge

Bent Over Row

*Reverse grip

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