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OUR BLOG

OLYPROG CYCLE 2 WK5:D3

By Wodify Admin | In WOD | on January 14, 2020

St. Louis – Olympic Weight Lifting

Prehad/Warmup

We are here folks! The last day of the cycle! All week so far we have been pondering with the ideas of what was missed in this cycle. Holidays aside this was a fairly progressive cycle that highlighted better bar path and overall better structure and form with you athletes! That being said there is still some work that needs to be done overhead and squat positioning. So don’t expect the snatch balance and overhead squat work to go away anytime soon!

The clean or snatch option is there for you once again so work the blocks and lets get some weight on the bar!!

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 @70% of your 1RM Snatch

Hang Snatch 10×3 @72% (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 @70% of your 1RM Clean.

Hang Clean 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.

A1. Overhead Back Rack Lunges

3×10 ea @65% 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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