Olympic Training – Week of 8/30

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