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Olympic Training Spring 2016 Week 2

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training Spring 2016 Week 2
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    Olympic Training Spring 2016 Week 2

    By donald-oh | Olympic Lifting WOD, Workout of Day (WOD) | Comments are Closed | 11 April, 2016 | 0

    Day 1
    “Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
    3-Position Snatch (floor, knee, mid-thigh) – RM
    Snatch Pull on Riser – 108%x5, 113%x5, 118%x5
    Back Squat – 73%x5, 83%x1, 75%x5, 85%x1, 77%x5, 87%x1
    Back Squat Jump – 20%x3x5 (% of back squat)”

    Day 2

    “Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
    Pause Jerk + Jerk – (2+1)RM
    Power Clean – 70%x3, 75%x3x3
    Push Press BNK – 70%x5, 75%x5x3 (% of push press)”

    Day 3

    Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
    3-Position Clean – RM
    Clean Pull on Riser – 108%x5, 113%x5, 118%x5
    Front Squat – 70%x3, 73%x3x2
    SLDL – 50%x5, 53%x5x2 (% of back squat)”

    Day 4

    Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
    3-Position Clean – RM
    Clean Pull on Riser – 108%x5, 113%x5, 118%x5
    Front Squat – 70%x3, 73%x3x2
    SLDL – 50%x5, 53%x5x2 (% of back squat)”

    Day 5

    “Technique Primer of Choice: 3-4 sets of 2-3 reps
    Snatch + Snatch Balance + OHS – (1+1+1)RM
    Clean + Power Jerk + Jerk – (1+1+1)RM
    Back Squat – 5RM; 53%x10 (% of RM)
    Good Morning – 20%x5, 23%x5x2 (% of back squat)”

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