OLY | WEEK 23 | 05/30/2021
Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.
We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!
WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP
WORKOUT
Set a clock for 30 Minutes:
At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans
At 9:00 - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats
At 20:00 - Every Minute on the minute until 30:00:
1 Strict Press +
1 Push Press +
2 Push Jerk
Score #1: Weight Used for Power Cleans
Score #2: Weight Used for Front Squats
Score #3: Weight Used for Overhead Complex
COACHES NOTES
For the power cleans, it is sets of 5 but you can take a beat between reps to make sure you're set up properly for each rep, they do not have to be "touch and go". You can add load between sets but don't go so heavy that your form changes, like you start to starfish!
Front squats should be heavy and the same load across all 5 sets.
Go with the same load for the shoulder to overhead movements for all 10 sets.
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.
FRONT SQUAT
Keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.
SHOULDER TO OVERHEAD COMPLEX
Start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down.
Strict press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.
To lower, move your face out of the way and keep your elbows in front of the bar.