WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – After 60%, Singles to Heavy @ 3-5% Increase WU – 3 @ 45#, 50#, 55# 1 @ 65#, 70#, 75#, 80#, 85#, 90#, 95# (15#…
WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4 4 @ 135# Clean & Jerk – 60% x 3 x 5…
WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 75# 5 @ 95# Hang Snatch High…
WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch Segment Pull (1″, Knee, Hip, Finish) + Snatch Pull 1 x 2 x 2 @ 3 reps of 75# 3 (1 + 1) x 1 Set @…
WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 5 Sets @ 65# Push Press + Jerk Behind the Neck…
WOD Type: “Olympic Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Strength: Deadlift – (5, 3, 1 Program) 65% x 5 @ 185# 75% x 5 @ 210# 85% x 5 @ 240# Bench Press – (5, 3, 1 Program) 65% x…
WOD Type: “Olympic Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Power Snatch + OHS + Snatch – Bar Only Overhead Squat – Heavy 65# @ 3 1 @ 70#, 75#, 80#, 85# Military Press – Heavy 75# x 1 x 10 95# x 1 x…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 25… Tall Snatch – 35% x 3 x 5 Warm-Up @ 45# 65#, 75#, 80# with 3 good reps and 2 failures… Snatch – Heavy @ 90% x 1 x 3 65# x 1 x…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 25… Snatch – 70% x 2, 75% x 2, 80% x 1 x 5 Warm-Up @ 45# 65#, 75#, 80# with 5 good reps and 3 failures… Snatch Pull – 95%…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 24… Power Clean & Power Jerk 75% @ x 1 + 1 x 2, 80% @ x 1 x 2, 85% x 1 x 2 115#, 125#, 135# Snatch Balance –…