3 OLY WODS : WK of NOV16
Strength
3 OLYMPIC WEIGHTLIFING WORKOUTS
DAY ONE
WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch
Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4
SKILL
5 x 3s Snatch Pull + 1 Tall Snatch
*SLOW pull to power position
*drive up onto toes w/ legs & butt squeezed & shoulders relaxed
*initiate tall snatch by shrugging and then pulling
*catch in squat or catch power then squat
Snatch Pull Demo (go slower & skip the shrug)
https://youtu.be/ozFjbwIOjU4
Tall Snatch Demo
https://youtu.be/dCiugtIWFrU
WORK
7 x 2 High Hang Snatch
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
https://youtu.be/qyLmvESKokk
ACCESSORY
3 x 10s Overhead Squat Holds (building)
BONUS
3 x 5 Back Squats
3 x 5 Snatch Grip Romanian Deadlift
DAY TWO
WK1 D2
WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch
Video of mvmts in succession
link: https://youtu.be/mWffzvDGeg4
SKILL
5 x 3s Clean Pull + 1 Tall Clean + 1 Front Squat + 1 Jerk
*SLOW pull to power position
*drive up onto toes w/ legs & butt squeezed & shoulders relaxed
*initiate tall clean by shrugging and then pulling quickly under the bar
*catch in squat or catch power then squat
*complete front squat & split jerk
Clean Pull Demo
https://youtu.be/VF-hqxyLly4
Tall Clean Demo
https://youtu.be/YhGbp1wp8Ls
WORK
7 x 1 High Hang Clean + Split Jerk
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
High Hang Clean Demo
https://youtu.be/XHi40mLFDN4
Split Jerk Demo
https://youtu.be/IZLmRP4IAiA
PTS OF PERF
*shallow tall full foot dip
*big vertical drive
*push straight back down under bar
ACCESSORY
3 x 5 Strict Press from split position (building)
BONUS
3 x 3 Front Squats (AHAP)
5 x 2 Clean Pulls @ Heaviest Front Squat from today
DAY THREE
WK1 D3
WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch
Video of mvmts in succession
link: https://youtu.be/mWffzvDGeg4
SKILL
3 x 3X Snatch Balance
*Catch high, catch in 1/4 squat, catch just above parallel
*doesn't have to be heavy, goal is practicing footwork & speed
3 x 3 Tall Split Jerks
*from toes w/ bar at forehead
Tall Jerk (our version @ :30)
https://youtu.be/QWCyQBN1vDM
WORK
7 x 1 Power Snatch
*building
*SLOW pull to knee, accelerate to power position & explode
*think of your first pull as a leg press of the floor
7 x 1 Power Clean
*building
*no starfish
*hit same spot on upper quads each rep
7 x 1 Split Jerk
*building
ACCESSORY
3 x 3 Back Squats (focus on SPEED) on the way up
rack bar, immediately perform 3 jump squats as high as possible
Rest 2.5min b/w sets
