OLY | WEEK 42 | 10/10/2021
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
SHOULDER WARM UP
SQUAT WARM UP
WORKOUT
Snatch Balance
7 Sets of 1
COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.
SNATCH BALANCE
Have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.
You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).
Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.
Overhead Squat
7 Sets of 2
COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.
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.
OVERHEAD SQUAT
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.
At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!
Snatch Grip Push Press
3 Sets of 8-10 Reps
COACHES NOTES
Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!
SNATCH GRIP PUSH PRESS
You will be performing the push press from behind the head with a wide, snatch grip. Please make sure you absorb the lower each time by bending the knees and that the head is out of the way on the way up each time.
For the push press you will perform a slight dip keeping your heels on the ground and chest up. Shoulder stays over the hips - avoid dipping the chest forward. Stand fast and squeeze the quads and the cheeks. Use the momentum from that strong lower body drive to initiate the press. Press to a full lockout with the bar over head, belly tight.