OLY | WEEK 12 | 03/14/2021
Hey Team! This week's Oly Workout is Session 3 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
1 Power Clean
1 Power Clean and Jerk
Then
(Optional): 5 Min to continue doing single power clean and jerks (scored below)
EMOM Score: Heaviest Weight Used
COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.
When the clock hits 15 Min - If you would like to hit some more single clean and jerks - spend some time doing a few more!
POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.
The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.
If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!
POWER CLEAN
Just the first half of the above description. Get the bar from the ground to your shoulders but don't jerk it overhead!
Put score here for heaviest single power clean and jerk after the 15 min EMOM.
COACHES NOTES
When the clock hits 15 Min on the EMOM - if you want to keep building for a heavy single clean and jerk - take 5 Min (til the clock hits 20 Min) to do so.
Optional Lifting
4 x 1 Push Press + 2 Jerks
COACHES NOTES
The push press before the jerks should help to prime your lower half to really drive that bar upward. Take that same aggression into your jerks but then immediately press yourself under the bar to receive it overhead. You can do push or split jerks for these!
The points of performance in the beginning of the push press are the same as the push jerk! But instead of shifting the feet out and rebending at the knees, you will keep your feet planted and knees locked out as the bar locks out overhead.
4x3 Front Squats
COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.