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Olympic Training Spring 2016 Week 1

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training Spring 2016 Week 1
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    Olympic Training Spring 2016 Week 1

    By donald-oh | Olympic Lifting WOD, Workout of Day (WOD) | Comments are Closed | 3 April, 2016 | 0

    Day 1

    “3-Position Snatch (floor, knee, mid-thigh) – RM; 95%, 90% (%of RM)
    Snatch Pull – 105%x5, 110%x5, 115%x5
    Back Squat – 70%x5, 80%x1, 72%x5, 82%x1, 74%x5, 84%x1
    Back Squat Jump – 20%x3x5 (% of back squat)”

    Day 2

    Technique Primer: jerk work Jerk Behind NK in Split – 3 x (3+3) (light)
    Pause Jerk + Jerk – (2+1)RM; 95%, 90% (% of RM)
    Power Clean – 70%x3x5
    Push Press BNK – 70%x5x4 (% of push press)

    Day 3

    Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
    3-Position Clean – RM; 95%, 90% (% of RM)
    Clean Pull on Riser – 105%x5, 110%x5, 115%x5
    Front Squat – 70%x3x4
    SLDL – 50%x5x3 (% of back squat)

    Day 4

    “Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
    Power Snatch – 70%x3x5
    Power Jerk – 70%x3x5
    Snatch Push Press + OHS – 70% x (5+1) x 4 (% of OHS or Snatch)
    Back Squat Jump – 20%x3x5 (% of back squat)”

    Day 5

    “Snatch + Snatch Balance + OHS – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
    Clean + Power Jerk + Jerk – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
    Back Squat – 5RM; 50%x10 (% of RM)
    Good Morning – 20%x5x3 (% of back squat)”

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