OLY | WEEK 16 | 04/11/2021
Hey Team! This week's Oly Workout is Session 7 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
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP
WORKOUT
Every 90 Sec for 10 Rounds (15 Min)
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
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 some Power Snatch + Overhead Squat singles (one rep at a time)!
SNATCH PULL
This movement is just the first half of the snatch - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be in the same wide grip-width that you use for snatches. 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.
HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
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
You may get the bar over your head however you need. Push press, Push Jerk, or Split jerk from the back with a wide grip.
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.
On a 5 Min Clock
Hit a few Power Snatch + Overhead Squat singles
COACHES NOTES
Only do this part if you have the time and desire to! Log the heaviest weight you hit here!
Optional Lifting
7 x 1 Behind the Neck Snatch Grip Push Press + 1 Pause Overhead Squat
COACHES NOTES
It's likely that you'll need to reduce weight from whatever you built up to during the EMOM since pressing from behind the neck and pausing in the squat are both relatively challenging movements. Choose a weight that you can press overhead safely and will feel comfortable in the bottom of the squat with.
BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start with the bar on your back with your hands in your snatch grip. (You can get here by using a squat rack or by cleaning the bar to your shoulders, pressing overhead, then gently lowering it to your back before widening your grip). Before pressing, rotate your elbows forward so that they are stacked directly beneath the bar and rock your weight back into your heels. From here, imagine screwing your feet into the ground as you dip down through your hips and knees. Then drive through your heels hard and fast to drive the bar overhead. Stay standing tall as your elbows lock out.
PAUSE OVERHEAD SQUAT
Same points of performance as the regular overhead squats performed during the EMOM but with these, you'll pause for 2 seconds at the bottom of the squat. Focus on "leading" out of the squat by pressing the bar up and keeping your belly tight.