OLY | WEEK 13 | 03/21/2021
Hey Team! This week's Oly Workout is Session 4 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
SNATCH WARM UP
WORKOUT
Every 90 Sec for 8 Rounds (12 Min)
1 Power Snatch
2 Overhead Squats
After 12 Min - Rest 3 Min
Then
Every Min on the Min for 5 Min
1 Full Snatch
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.
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.
OVERHEAD SQUAT
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.
Optional Lifting
4 x 3 Snatch Pull
COACHES NOTES
If you have the time and desire to knock out these Snatch Pulls, do them at the heaviest weight you were able to achieve in the EMOM with proper form.
Focus on your back angle staying the same as the bar lifts from the floor and approaches your knees. Keep pressing the bar back in toward your hips as you lean back. Drive hard and fast through the legs and hips as the bar brushes the upper thigh and let the upward elevation of the bar shrug your shoulders up and behind your ears. Then relax, lower the bar to the ground and reset for the next rep.