OLY | WEEK 38 | 09/12/2021
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
GENERAL BARBELL WARM UP
WORKOUT
Part 1:
Every Other Min for 12 Min
(6 Sets Total)
3 Squat Cleans
2 Thrusters
1 Jerk
Rest 3 Min Before Part 2
Score: Heaviest Weight Used
Goal: Do the whole complex unbroken - heavy but with good movement!
COACHES NOTES
All sets should be heavy. Warm up before starting the clock!
Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.
Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.
As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.
You could also go with a split jerk on this one.
Part 2:
Every Other Min for 12 Min:
(6 Sets Total)
1 Squat Clean
2 Thrusters
3 Jerks
Score: Heaviest Weight Used
Goal: Doing the whole complex without having to break
COACHES NOTES
You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.