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OUR BLOG

OLYPROG Cycle 1 WK1:D2

By Wodify Admin | In WOD | on November 24, 2019

St. Louis – Olympic Weight Lifting

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Prehad/Warmup

Ok first day in the books and for today’s effort we will focus a little more on the Snatch. Starting the day with a light Overhead Squat and Box Jump EMOM for activation leading into our first progressions. Other than the Overhead Squat today’s movements will focus on Snatch High Pulls and 3 positional snatch work. Stay light and fluid and make sure to take a breath and emphasis your pauses at the positions 2 sec each! Don’t forget your conjugate accessory work!!

Warm Up

4 rounds

Sled two handed drag (90lbs on sled/75 for women) 60 yds

2 rounds Single Deadlift x10 ea (25/35lb KB)

Overhead Squat EMOM

6 Mins

Overhead Squat x8 @25% of Back Squat or 45% of Overhead Squat

Box jump x10 on Odd number minutes

Weightlifting

Complete a 3RM Power Snatch for the day

With that total complete the following complex

Hang Power Snatch + Snatch 2x1x5 sets. increase if possible each round and execute a 2 second pause at the shins in the Snatch.

Power Snatch + High Hang Power Snatch 1+1×3 at finishing weight of previous snatch *2 second pause at mid thigh in Power Snatch.

A1. Spilt Stance RDLs 3×10 ea @25% of 1RM Deadlift

A2. GHD 3×10 + Battlerope 2 handed slams x50

Power Snatch

Hang Power Snatch + Snatch

Bar below the knee + full squat snatch

Power Snatch + Hang Power Snatch

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