OLY | WEEK 10 | 02/28/2021
Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.
As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.
WARM UP
BARBELL CLEAN WARM UP
WORKOUT
Every 90 Seconds for 10 Rounds/15 Min
Power Clean
Hang Squat Clean
Full Clean
Score is the heaviest weight you hit (Note if you stuck with it the whole time or built up across the 10 rounds)
Pick a weight and stick with it or add weight each time.
When the clock hits 15 Min - If you would like to hit some more single cleans - spend some time doing a few more!
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
HANG SQUAT CLEAN
Same idea as the clean but you'll start standing with the bar hanging in your arms at your thighs.
Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
FULL CLEAN
Combine the start position of the power clean (from the floor) with the receiving position of the hang squat clean (bottom of the squat) and you have the full clean!
Optional Lifting
Clean Pull (4x3)
Do these with the heaviest successful lift from the previous part of the workout!
A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.
For this part you will do 4 sets of 3 clean pulls. Rest as needed between sets.
Really focus on good extension and a powerful up! Hold those good positions!
Back Squat (4x3)
For this part you'll do 4 sets of 3 back squats. You should be nice and warm from the first part of the workout so you can quickly work up to a moderate-heavy weight that you can stick with for all 4 sets. Rest as needed between sets.
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.