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OUR BLOG

Wave 2 Week 3 Day 2

By Wodify Admin | In WOD | on February 13, 2018

St. Louis – Olympic Weight Lifting

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Weightlifting

Warmup For Quality on each rep with Empty Bar to be completed before class begins if able:

30s Squatting Quad Hold

30s Snatch Grip Over Head Hold

20s Bottom of Over Head Squat Hold (use PVC if necessary)

Then…

3 x Each of the following movements w/empty bar:

Squatting Quad Muscle Snatch

Squatting Quad Power Snatch

Snatch Balance

Squatting Quad Snatch

In Class Skill warmup:

3 x 3 Tall Snatches (build weight but ONLY if you’re executing the drill without jumping)

3 x 2 Pause (2″ off floor for 2 count) Power Snatch + OHS build weight over sets; drop bar between reps

A) Take 10 min to Build to a heavy complex for today of: 1 Snatch *High Pull + 1 Snatch + 1 Snatch Balance

*High Pull until you can no longer do so then switch to regular snatch pull

B) 3 x 3 Clean Deadlift Heaviest Possible if looking to get stronger OR 3 x 3 Clean Pull if wanting/needing to focus on technique

C) 5 x 1 Snatch Grip behind the neck Push Jerk Heaviest possible (push the weight, even if you need to drop the bar to the floor each rep/set)

Accessories:

3 sets for quality

30 secs Dynamic Side Planks (Right)

30 secs Rotational Side Planks (Right)

Rest 30 secs

30 secs Dynamic Side Planks (Left)

30 secs Rotational Side Planks (Left)

Snatch Pull + Snatch + Snatch Balance

Clean Pull

Behind the Neck Snatch Grip Push Jerk

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