Olympic Training Program – Week of July 19

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Olympic Training Program

Day 1

Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 70%x2x4
Power Jerk – 70%x2x4
Snatch Push Press + OHS – 70% x (3+1) x 4 (% of OHS or snatch)
Back Squat Jump – 20%x3x3 (% of back squat)

Day 2

Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
2-Position Snatch (floor, knee) – 70% x 4 sets
Snatch Pull – 100%x3x3
Back Squat – 70%x3, 80%x1, 70%x3, 80%x1, 70%x3, 80%x1
Back Squat Jump – 20%x3x3 (% of back squat)

Day 3

echnique Primer of Choice: 3-4 sets of 2-3 reps
Snatch + OHS – (1+1)RM; 95%, 90% (% of RM)
Clean + Front Squat + Jerk – (1+1+1)RM; 95%, 90% (% of RM)
Back Squat – 75%x3x3
Good Morning – 23%x4x2 (% of back squat)

Day 4

Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
2-Position Clean (floor, knee) – 70% x 4 sets
Clean Pull – 100%x3x3
Front Squat – 70%x2x3
SLDL – 50%x4x2 (% of back squat)

Day 5

Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
Pause Jerk + Jerk – 70% x (1+1) x 4
Power Clean – 70%x2x4
Push Press – 70%x3x4