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Olympic Training Program – Week of July 19

    Home Workout of Day (WOD) CF LoDo Comp Team Olympic Training Program – Week of July 19
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    Olympic Training Program – Week of July 19

    By user | CF LoDo Comp Team, Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 20 July, 2015 | 0

    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

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