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Olympic Training – Week of 8/30

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training – Week of 8/30
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    Olympic Training – Week of 8/30

    By user | Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 31 August, 2015 | 0

    CrossFit LoDo – CrossFit LoDo at RiNo
    Denver CO

    Day 1

    Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
    Snatch – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Snatch Pull – 120%x2, 125%x2x3, 90%x2
    Front Squat – HS; 90%x1, 95%x1 (% of HS)

    Day 2

    Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
    Jerk – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Power Clean – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Good Morning – 27%x4x3 (% of back squat)

    Day 3

    Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
    Clean – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Clean Pull – 120%x2, 125%x2x3, 90%x2
    Back Squat – HS; 90%x1, 95%x1 (% of HS)

    Day 4


    Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
    Power Snatch -73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Power Jerk – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
    Good Morning – 22%x5x3 (% of back squat)

    Day 5

    Technique Primer of Choice: 3-4 sets of 2-3 reps
    Snatch – HS; 90%x1 (% of HS)
    Clean + Jerk – HS; 90% x (1+1) (% of HS)
    Front Squat – 75%x2, 80%x2, 85%x2, 90%x2

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