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OUR BLOG

OLYPROG CYCLE 2 WK4:D3

By Wodify Admin | In WOD | on January 7, 2020

St. Louis – Olympic Weight Lifting

Prehad/Warmup

Ok atheletes as mentioned the holidays slashed this cyle right through the middle. So that means we have some catching up to do. If you missed CF class and didn’t get a chance to work on your positional snatching here is a great opprotunity for you to catch up! If you are “snatched out” let’s shift the focus to the clean for positional work and warm up that front rack for the jerks to come in the near future! Make sure to score one or the other and if you feel spicy enough go after both!!!

Weightlifting

Warm up today with this snatch Primer for 3 rounds

Snatch Grip RDL x5

Snatch Grip High Pull x5

Muscle Snatch starting with bar at mid shin x5

(do 1 Round in Clean grip if planning to do cleans also)

3 Position Power Snatch (one power snatch from each segment)

Floor-Below The Knee Hang- Mid thigh Hang x5 sets looking to build each round. Start @65% of your 1RM Snatch

Hang Snatch 10×3 @70% (make sure you have blocks or bumpers set shin height, you may also use a riser clip if needed. Build to a heavy 3 for the day. Full depth on the squat.

3 Position Clean (squat) (one squat clean from each segment)

Floor-Below The Knee Hang- Mid thigh Hang x5 sets looking to build each round. Start @65% of your 1RM Clean.

Hang Clean 10×3 @65% (make sure you have blocks or bumpers set shin height, you may also use a riser clip if needed. Build to a heavy 3 for the day. Full depth on the squat.

A1. Overhead Back Rack Lunges

3×10 ea @60% of 1RM Overhead Squat

A2. Behind The Neck Snatch Grip Push Press

3×5 (only 5lbs total heavier than last time or with the bar only! )

3 Position Power Snatch

Hang Snatch

3 Position Clean

High Hang + Hang Above Knees + Floor

Hang Clean

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