OLY | WEEK 17 | 04/18/2021
Hey Team! This week's Oly Workout is Session 8 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
BARBELL CLEAN WARM UP
WORKOUT
Every Min on the Min for 16 Min
Min 1:
1 Power Clean
2 Hang Squat Cleans
Min 2:
1 Squat Clean
2 Front Squats
COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.
If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (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.
HANG SQUAT CLEAN
Same points of performance for the power clean except you'll start standing tall with the bar hanging in your hands, at your thighs. From here, you'll send the hips and knees back, bringing the bar down toward your knees. From here you'll start to stand back up and then jump HARD and FAST. Rather than catching above parallel like you did in the Power Clean, you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.
SQUAT CLEAN
Same points of performance as the power clean except you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.
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.
If you have the time and desire, from 16:00-20:00 hit:
Heavy Squat Clean Singles
COACHES NOTES
This is not an AMRAP or anything. But if you have some time (and want to), after the EMOM, work on hitting some squat clean singles and log the weight you built up to here!
Optional Lifting:
4 x 3 Clean Pull
COACHES NOTES
Use the heaviest weight you hit in the session for those reps.
CLEAN PULL
This movement is just the first half of the clean - 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 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.
Optional Lifting:
4 x 3 Pause Back Squat
COACHES NOTES
Hold the bottom of the squat for a solid 3 seconds before standing out of each rep. Choose a weight that you could do 6-8 reps of WITHOUT a pause.
PAUSE BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. 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! Hold for 2-3 seconds then drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.