OLY | WEEK 15 | 04/04/2021
Hey Team! This week's Oly Workout is Session 6 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
FULL BODY DYNAMIC WARM UP
WORKOUT
Every 90 Sec for 10 Rounds (15 Min)
1 Power Clean
2 Jerks
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.
If you'd like, when the clock hits 15 Min - spend 5 minutes hitting single Power Clean & Jerk attempts (one rep at a time)!
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.
CUSTOMIZATIONS
Hang Power Clean
PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
- OR -
SPLIT JERK
The bar will start on your shoulders with the elbows slightly in front and belly tight. Feet are under the hips with the heels down. You will perform a dip by allowing the knees to come forward, keeping the chest up, and sitting back slightly with the hips. Try to keep the shoulders stacked over the hip and heel. The dip is shallow.
The turnaround for the dip must be FAST! Stand up hard and fast and almost think about JUMPING with the bar. Move the face out of the way as the bar elevates off of the shoulder. From here, think about pressing yourself under the bar. One foot will go forward and the other will go back. Your front heel must be down on the catch and the back knee bent.
To stand out of this position (with the bar still overhead) you will bring the front foot back and THEN the back foot forward.
Power Clean & Jerk
COACHES NOTES
Log heaviest weight you hit in the extra 5 minutes here! (If you did it, of course!)
Optional Lifting
4 x 3 Front Squat
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.
5 x 2 Pause Dip Push Press
COACHES NOTES
You'll have to shed weight for these. Keep in mind that the weight is going to feel a lot heavier with a pause in the dip than it would for 2 regular push press reps. MAKE SURE your weight is in your heels at the bottom of the dip then squeeze your knees, butt, and belly as hard and as fast as you can to throw that bar up overhead. Keep the knees locked out as you finish the press.
PAUSE DIP PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Hold here for 2 seconds. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.