Posts tagged OLY
OLY 06/09/2019

Clean + Hang Clean + Front Squat (7 x 3 (3=clean+hang clean+front squat))

To be performed as a complex without breaking.

For this complex you will hold onto the bar for all 3 reps without breaking.  Both cleans are meant to be full cleans which means you will perform them as a squat clean and land in that squat position.

Clean (5 x 5 (as an EMOM))


Read More
OLY 06/02/2019

Hang Snatch + Overhead Squats (Every 2 Min for 20 Min + weight each time)

1 Full or Power Snatch from the Hang + 2 Overhead Squat

Make sure to warm this up before you start the clock.  The first set should be manageable but more than a warm up weight for you.

Behind Neck Snatch Grip Push Press (5 x 8)

These are not meant to be SUPER heavy.  Make sure you are comfortable lowering the weight to your back at lighter loads before loading up too much.  ABSORB the lower with the legs!

Read More
OLY 05/26/2019

Push Jerk (6 x 3)

You may also do split for these if you would like - there is a separate place to score it if you do.

Front Squat (5 x 5 )

For these reps you can start with the final weight you used for the 6 x 3 Jerk - or if your squat is not as strong yet - you may choose to go down.

Rest as needed between sets.

Read More
OLY 05/19/2019

Hang Power Clean (6 x 2)

Rest as needed between sets.  Add weight if technique is sound and lifts are successful.

For Time
20 Power Cleans with 70-80% of your last successful double from part 1
Score is time - list weight in comments.

Read More
OLY 05/12/2019

Muscle Snatch (4 x 3 (Light and Building))

This is meant to be more of a warm up and you will add weight each set.
Rest as needed between sets.

Power Snatch (10 Min EMOM x 1 Rep)

Goal for this is to go up in weight each time but not to miss.  Start in the right spot and make smart jumps!  If you want to keep going every minute past 10 min until you miss - that is fine too.

Read More
OLY 05/05/2019

Overhead Squat (6 x 3)

For these reps you will add weight each set if you are still moving well and hitting range of motion.  If this movement is new for you and you simply can't add much weight - you may do sets of 5 so that you get more total reps in.

Behind the Neck Push Press (5 x 5)

Bar starts on the back rack - perform a dip - drive - pressYou may use the same weight for all of these sets.  Something challenging but manageable and one you are comfortable lowering each time.

Read More
OLY 04/28/2019

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.For this movement you will use a pretty light - for the first set even empty - bar.  You will press it about half way up - just above the forehead.  Then you will pause and then BAM!!!  Press yourself down SUPER fast to lockout!

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Rest as needed between sets.  Add weight as technique allows.  Clean may be power or full.
For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

Read More
OLY 04/21/2019

Hang Snatch (6 x 3)

Rest as needed between sets.  Do not count warm up sets.  Make sure you get at least 6 sets in that are challenging for you, but only go as heavy as you can move WELL.

Snatch Balance (5 x 2)

Lower the weight back down to roughly the weight you counted as your first working set for Part 1.  This will be HIGHLY dependent on your comfortability with this movement.

Read More
OLY 04/14/2019

Hang Clean (6 x 2)

Rest as needed between sets.  Every set should be heavy, go up as you are successful and moving well.

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.
This part of the movement is just the UP part of the clean.  It is basically a clean deadlift and a shrug.

Read More
OLY 04/07/2019

2 Push Jerk + 1 Split Jerk (6 x 3 (3=2 Push + 1 Split))

Done as an unbroken complex. For this one we want to see GOOD technique.  So only add weight if you are confident in your movement.

Front Squat (5 x 3)

Start with the weight from your last jerks!  Add weight as you are able.
Rest 2-3 min between sets.

Read More
OLY 03/31/2019

Muscle Snatch (5 x 3 (Moderate Weight))

The muscle snatch is all about the UP portion of the snatch!  It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out.  There is no pull under or re-bend of the knees on this movement.

Power Snatch (6 x 1 (One every 90 seconds for 9 min))

Pick a weight you can hold across all 6.
Rest 1 min to change weight before the next part.

Power Snatch (4 x 1 (One every 90 seconds for 6 Min))

Add weight for the next 4.  Still one every 90 seconds.
Rest 1 min and add weight before the next part.

Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))

Go up in weight one more time for these last 2 reps. 

If you are feeling it you can go up between these 2 also.

Read More
OLY 03/24/2019

Power Clean + Hang Power Clean (7 x 2 (2=ground+hang))

You may choose a weight that will be challenging for all 7 sets or you may add weight as you go and feel good.

Clean Pull (5 x 4)

You will do this at 125% of your heaviest lift from the complex before.

Glute-Ham Raises (4 x 6 May sub with good mornings if necessary )

Really what we are looking for here are TEMPO GHRs or Good Mornings.  GHR if you have a buddy to hold the feet on the ground or if you have a GHD.  Otherwise you are doing good mornings with the bar on your back (light since these are tempo).

Read More
OLY 2.17.19

Overhead Squat (6 x 3)

How heavy you go for this workout and whether or not you add weight each time will be completely up to how comfortable you are with this movement.  If you are super new to this movement - DON'T GET FRUSTRATED!!

You are strong enough - its about position and mobility!  So don't go heavier with crappy positioning just to suit your own ego!!  Practice good positions first!

Read More
MIranda AlcarazOLY, Accessories
OLY 2.10.19


(5 x 5)

This will be 5 sets of 5 reps (unbroken).  Rest as needed between sets!

For this movement - you will dip with the bar on the front of your shoulder with the elbows slightly in front.  Make sure the rib cage is pulled in tight and chest is up.  The bar needs to be kind of against the neck - securely on the shoulder.

Read More
MIranda AlcarazOLY, Accessories