OLY | WEEK 11 | 03/07/2021
Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! (SESSION 2) 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
SNATCH WARM UP
WORKOUT
Every Min on the Min for 12 Min
2 Power Snatch
Score is heaviest weight you hit (Note in comments whether you stuck with the same weight or built up)
COACHES NOTES
Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.
If you'd like, when the clock hits 12 Min - spend 5 minutes hitting heavy Power Snatch singles (one rep at a time)!
For the power snatch, the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Optional Lifting
7 Sets of:
1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squats
Score is weight used
COACHES NOTES
Drop down from whatever you hit in the EMOM and stick with the same weight for all 7 sets
For the behind the neck snatch grip push press you'll start with the bar on your back with your hands in your snatch grip-width. Rotate your elbows forward so that they are directly beneath the bar. Pull against the bar with both hands as if you're trying to tear it apart.
Dip down a little into your hips and knees and then drive hard from your heels and press the bar overhead. Keep your butt, belly, and knees squeezed all the way through to lockout.
Once the bar is overhead, get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.
Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.
At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.