OLY | WEEK 49 | 11/29/2020

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

EMOM - As FAR as you can get!!

Everyone will start with the empty bar -

Every Minute you will perform:

1 Hang Squat Snatch
1 Squat Snatch

Every minute you will add 5-10 lbs (depending on how far you believe you can get)

Your score is your heaviest successful round!

This workout will look like this:

Min 1 - 45#
Min 2 - 55#
Min 3 - 65#....

So, if you have a pretty impressive 1 rep max snatch (like over 115 for the girls and over 175 or so for the guys) you can make bigger jumps.

You can make smaller jumps as it starts to get heavy for you too. Basically you can start with 10 lb jumps, and switch to 5lb jumps if you need to at some point.

We realize that the plate situation in your home gym might make this difficult, so just do the best you can!

If you get to a sticky weight before 10 min - you will choose a weight that you can be successful with and complete that for 5 more rounds.

For example, if you miss 95# in minute 6. Back the weight back down to 85 and try to hold that for 5 more minutes.

All in all - the point is to get in 10-15 min or longer with this EMOM adding weight for as long as possible.

You may fail a rep and re-attempt and still have it count. As long as it is completed in the same minute as the failed rep!

The hang snatch will start at the waist. You will start the movement with a small dip of the chest coming forward, slight bend in the knee, chest up, and heels down. The goal will then be to jump straight up - not forward - and pull yourself UNDER the bar into a solid catch / overhead squat position! Then stand up!

If this movement is new for you, you may do a Hang POWER Snatch + an overhead squat. Starting position for this is the same, you will just only partially pull yourself under and take a moment to get set for your overhead squat.

For the Full Squat Snatch - you will start with the bar on the ground. Pull the bar past your knees almost to your hip in a controlled position with the heels down, chest up, arms straight. From there, it is the same JUMP and pull under that you completed for the Hang Snatch.

Once again, if this movement is new for you, you may do a POWER version of the snatch and then an overhead squat!