Posts tagged OLY
OLY | WEEK 42 | 10/13/2019
 

Snatch Warm Up

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))

For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Balance (5 x 3)

The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

 
OLY | WEEK 41 | 10/06/2019
 

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)

Power Cleans

70% of heaviest double from the first part!So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

 
OLY | WEEK 40 | 09/29/2019
 

Push Press (6 x 3 (Building))

For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

EMOM 10 Min
Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!

 
OLY | WEEK 39 | 09/22/2019
 

Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))

One Full Snatch from the Ground + One Hang Snatch from Above the KneeScore is your heaviest unbroken Snatch + Hang Snatch.

Unbroken = you didn't drop the bar.

For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate.).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

For the snatch you will start with the bar on the ground. Your grip will be wide (overhead squat grip). Heels will be down with the feet somewhere between hip and shoulder width. You will hinge at the hips and bend the knees to bring your hands to the bar. Keep the chest up and back flat. You should not be TOO squatty, but definitely have a bend in those knees. Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest! Drive the knees back as the chest comes up. Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders. Pull the elbows high and outside to keep the bar close as it starts to travel UP the body. At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest. Keep pressing into the bar!

Lower the bar back to the hips. Re-set your feet if you need to. Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh. Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead!

Behind The Neck Jerk (5 x 5)

Go light for these and work technique. Go SUPER light if you have never done them before. Be careful with the lower! Absorb with the knees!

You may work a wide grip or a more normal grip. Up to you.

The bar will start on the back. You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up. Stand up hard and fast to pop the bar off of the shoulders. Press the bar up and press YOURSELF down underneath it. Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body. Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

 
OLY | WEEK 38 | 09/15/2019
 

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which meand you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

then

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

Score is the weight you used
(if you use 25# Dumbbells put 25# as your score not 50#)

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

 
OLY | WEEK 37 | 09/08/2019
 

Overhead Squat (15 Min to Establish 2 Rep Max)

Warm up to where you are ready to start adding weight to your bar. Put 15 min on the clock and do as many sets as you need to establish a heavy double for the day.

Bar can be taken from the rack or from the ground. If you take it from the ground you will want to do a clean and then a little jerk to lower the bar onto your back. When you do this - be careful and practice at lighter loads. Lower onto the back - NOT the neck - and absorb with your knees.

Once it's on your back either from the rack or from the clean and jerk. You will widen your hands out to your overhead squat grip. This is a grip that is wide enough that you are able to stay locked out with the bar slightly behind your head at the bottom of the squat - and even drop it behind you safely if necessary.

Perform a jerk (either split or push jerk) by doing a dip, drive up, and then pressing yourself under the bar.

Now you are ready to overhead squat. Make sure you are set by getting your feet shoulder width apart, weight in your heels, belly tight, chest lifted, bar locked out over your head with the whole upper back engaged and armpits forward. Reach the butt back and down. Keep the heels down and chest up as you drive the knees out. The bar will have to be slightly behind your head as your torso comes slightly forward. Keep the bar over the middle of your foot. Get your butt lower than your knees at the bottom with the heels still down, knees out, chest up, and no plopping or rounding of the back. Keep pushinginto the bar! Drive throught the heels to stand all of the way up.

Once you have completed 2 reps, either drop it or lower back to the back again. Once again, be careful and absorb with the knees!

Front Squat (6 Min EMOM x 4 Front Squats)

The instructions from Coach Julian for this one are "pick a weight that scares you to finish".

It is only 6 minutes, but you won't get much rest. If you start off too heavy - back it off. If you start out too light - add as you go.

You will do 4 front squats at the top of each minute for 6 minutes. These must be unbroken sets.

For the front squat the bar will start on the front of shoulders (front rack) with the elbows high. Allow the bar to roll back into the finger tips to get the elbows as high as possible. Lift the chest and tighten the belly. Reach the butt back and down with the weight in the heels as you drive the knees out. Keep the chest and elbows lifted. Don't allow the weight to pull you forward. Get the butt lower than the top of the knees at the bottom with the heels down and no plopping or rounding of the back. Lead out of the bottom with the chest and elbows. Stand all of the way up!

 
OLY | WEEK 36 | 09/01/2019
 

Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)

Complete 1 Full Snatch from the Ground + 2 Overhead Squats

For this you can work power or full on the snatch.

The bar will start on the ground. Feet are under the hips and the hands are in a wide, overhead squat grip. Heels are down, knees are bent, hinge at the hip, bar close to the body, chest is up.

Start lifting the bar by digging the heels into the ground, pulling the bar IN and lifting the chest. Once past the knees you will pick up speed and jump straight UP - NOT forward. Keep the bar close. Add a shoulder shrug and pull the elbows high and outside. This pull with the elbows will pull the bar up AND pull you down underneath it. Turn the bar over quickly and then PRESS into it to lock it out and press yourself under.

You will catch in a solid overhead squat position. Weight in the heels, knees out, butt lower than the knees, chest up - no rounding or collapsing, armpits forward, shoulders pulled back and pressing INTO THE BAR HARD. Bar is over the middle of the body. Stand with the bar still over your head.

From here, you will perform an overhead squat. Keeping the bar over the middle of the body you will reach the butt back and down. Keep PRESSING into the bar! As you go down you will need to pull the bar back a bit to keep it over the middle of the body/foot. Drive the knees out and keep the chest up. Get the butt lower than the knees again. Stand to complete.

Repeat for one more rep.

Single Leg Deadlift (10 -1 (per side / alternating))

Don't mind the 10x1 in the instructions, use the same weight the whole time.

You will do 10 on the right, then 10 on the left. 9 on the right then 9 on the left. And so on until 1-1.

This is not for time. Rest as needed.

Score is weight that you use.

For this movement you will stand with the weight on one foot. Heel is down and the bar is held with the hands just outside of the legs. The bar will start on the ground. The working leg knee is bent slightly, the chest is lifted and back is flat. Lift the bar by digging the working heel into the ground, pulling the bar into the body and lifting the chest. Stand all of the way up with the bar and only on one foot. If you need to use the non working foot to tap the ground to re-set your balance a bit in this top position that is ok - but try to avoid it.

Lower the bar back to the ground by reaching the butt back and leaning the chest forward, but keeping it UP and the back flat/belly tight. The heel stays down and the bar stays close to the body.

 
OLY | WEEK 35 | 08/25/2019
 

Clean and Jerk (7 x 2 (Build Every 2 Min))

You will hit 2 reps every 2 min. These can be singles or strung together. If you do singles it MUST be a quick re-set and go.

Start with a weight that you are confident in, but is moderately heavy, add weight each time. If you miss - repeat that weight for the next set.

For the clean you may do a power clean or a squat clean. You may even do power until you have to squat etc.

For the clean you will start with the bar on the ground with the feet under the hips. Keep the heels down, bend the knees slightly, hands are just outside of your legs. There is a hinge at the hips, but keep the chest lifted. Keep the belly tight and the bar close. Lift the bar from the ground by digging the heels in and lifting the chest. Pull the bar in close to the body. Once past the knees you will pick up speed. Finish UP hard and strong - shrug the shoulders - and then as you pull the bar up - pull YOURSELF down into either a partial squat or a full squat. Elbows come around and through quickly so the bar lands on the shoulder.

The feet will move out - but no wider than your squat stance. Make sure you drive your knees out in the catch.

For these reps - it should get to the point where you are unable to completely feed the jerk from that catch position.

So stand up out of the clean catch. Re-set the feet to under the hips - then perform the jerk.

Jerk may be power or split.

Dip by bending the knees, keeping the heels down, knees forward/out, chest up. Stand up hard and fast. Drive the bar UP as you press YOURSELF DOWN. Either into the power or split position.

Keep the belly tight and the bar over the middle of the body as you stand completely!

4 x 8-12 Reps
Glute Hamstring Raise (Unweighted)
or
Barbell Good Morning

Score is listed as weight - this is for Good Morning option only.

For the GHRs you will do these on a GHD. Make sure that your hamstrings are super warm before you attempt these, and if this is your first time with these - maybe place a box or a friend to assist you from the bottom. (See demo)

These are like a MASSIVE hamstring curl and are pretty hard! Keep a straight body, hip open position. Fight breaking at the hip to help you come up.

If you are doing Good Mornings the bar is on your back. You will keep the knees pretty straight, heels down, chest up, belly tight.

Hinge at the hip and if flexibility permits go down to 90 degrees. Squeeze the butt to stand up. If you start to round the back because you lack mobility in the hamstrings, allow for a bit bigger bend in the knees.

 
OLY | WEEK 34 | 08/18/2019
 

Sotts Press (5 x 4)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

For this movement you will want to start SUPER light. Like an empty barbell or even a PVC pipe or broomstick handle.

You will have the bar on your back with a wide/overhead squat grip. This grip needs to be something that you could dump behind you with your arms straight if necessary. To find this grip you can try doing some pass throughs with a PVC pipe or empty broomstick handle.

If your shoulders are SO tight that you can't pass through at all. That is ok. You can still practice the Sotts Press. You will just go extremely light.

You will get into the bottom of the squat with the bar on your back and that wide grip. Make sure you are in a solid squat position. Heels are down, knees out, chest up, no softness or plopping in the back/spine.

Tighten the belly and press the bar up to lock out with the weight over the middle of your body/middle of your foot. Fight to keep that chest up and work to get your ARMPITS forward. Think about rotating your pinky into the bar. Press up not only with the shoulders but with your whole back. Pause at the top for a moment before lowering down.

You will stay in the bottom of the squat position and lower the bar back onto your back. And then do the next rep.

Do not go up in weight unless you are feeling SMOOTH with the up and down.

Hang Snatch (7 x 3 (1 set every 3 min))

For these reps we are looking for 3 in a row each time without dropping. You will get significant rest between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

 
OLY | WEEK 33 | 08/11/2019
 

1 Push Press + 2 Jerks (7 x 3 of the complex (1 Push Press + 2 Jerks))

Perform 1 Push Press
+
2 Jerks
As a complex

For this you will perform the 3 reps as a complex. 1 Push Press + 2 Jerks.

For the push press you will start with the bar on the shoulders with the elbows slightly in front. The belly should be tight. Feet under the hips and weight in the heels.

You perform a short dip by bending the knees and sitting the but back SLIGHTLY but not allowing the chest to come forward. This dip is short. Just 2-3".

From this dip position you will drive the power from the legs into the bar to pop it off of the shoulders. Move the face out of the way and press the bar UP to lockout. Avoid leaning back as you press. Keep the belly tight! Finish with the bar locked out over the middle of the body.

When you lower the bar move the face out of the way and bring the elbows back down in front of the bar.

If you are comfortable you can take that lowering right into the next dip (for the first jerk) or you can lower it (ABSORB WITH THE KNEES) and stand and re-set.

The jerk is the same as the push press EXCEPT - instead of pushing the bar UP out of the dip - push YOURSELF down!

You will then catch the bar overhead in a partial squat - locked out with the bar over the middle of the body. Stand to finish the lift.

You can also catch in a split jerk. If you do this make sure the front heel is down and back knee is bent!

Push Jerk (EMOM 5 MIN - 5 REPS)

Every minute on the minute perform 5 reps of a push jerk.

Same as the above - it's a dip, drive, press under, stand.

Make sure that when you lower the bar you absorb with the knees!

 
OLY | WEEK 32 | 08/04/2019
 

Hang Clean (8 x 2 (Every 2 Min for 16 Min))

For these cleans we are ideally looking for a full clean each time! This means you will land in the bottom of a squat and stand up before the next rep.

To begin this lift you will deadlift the bar to the waist. Feet are roughly hip width apart. Arms are striaight and hands are just outside of the legs. Weight is in the heels. Think of lifting the chest and tightening the belly. From here, you will dip the chest forward and pull the bar into the body. Keep the arms straight and allow the bar to slide down the leg as you hinge at the hips and bend the knees slightly. Keep those heels down. Once you are just above the knee you will stand up hard and fast (almost think to JUMP) while driving through the heels! Arms stay straight until you have finished with the legs and hips!

From here you will shrug the shoulder and pull YOURSELF down under the bar. To keep the bar close to the body the elbows will go high and outside as you go down! Bring the elbows around hard and fast. Feet move out to squat stance. And you catch the bar on the front of the shoulder with the elbows up. Hips are below the knees. Knees are out. Chest is up. Belly tight. Stand by leading with the chest and elbows.

Lower the bar back to the "hang" or to the waist to perform next rep.

Clean Pull (5 x 3)

This drill focuses on the UP portion of the lift!

The bar will start on the ground. Your feet will be roughly shoulder width apart, hands just outside of the legs. You will have a hinge at the hip and a bend at the knee with the chest SLIGHTLY over the bar. Flat back (chest up). Weight in heels. Knees forward and out slightly. Arms straight.

To perform the lift you will bring the bar off of the floor by digging in the heels and lifting the chest. Pull the bar in close to the body. Once past the knee you will increase the speed you are moving and finally right when you are about to be at the hip with the bar you will explode UP and shrug the shoulders. Make the bar weightless using no pull at all from the arms.

You may hold onto the bar and lower back to the ground for the next rep or drop and re-set.

 
OLY | WEEK 31 | 07/28/2019
 

Thruster (6 x 3 Building)

For these sets you may take the bar from the ground or from a rack. If you take the bar from the ground - it is acceptable to do a squat clean straight into your first thruster. It is also ok for you to do a power clean and then go into your first thruster.

You will rest 2 min or so between sets. The goal is to go heavier for each one.

For the thruster specifically - the bar will start on your shoulders. You will want to maintain somewhat of a grip, but allow it to loosen to get the elbows as high as possible. Hands are just outside of the shoulders. The feet are shoulder width apart with the weight in the heels. Before descending into the squat you will want to thin about tightening the belly - lifting the chest and lifting the elbows.

To squat you will reach the butt back and down as you dig your heels into the floor and drive your knees out. Keep the chest and the elbows UP - don't allow the weight to pull you forward. Keep that belly tight. The goal is to get the butt below the knee at the bottom with out shifting onto the toes, caving the knees, or collapsing through the back.

From this bottom position you will drive through the heels and lead with the chest and the elbows to come up! You will want to stand up hard and fast so when you finish the up with the hips and legs the bar has momentum and becomes somewhat weightless off of the shoulder.

From here you will move your face out of the way. Keep your belly tight and squeeze your butt. Press the bar straight up to lock out overhead with the bar over the middle of your body!

When lowering absorb with the knees and lead with the elbows. If it's a weight you can control you can take that right into the next thruster. Once it's heavy for you, you may need to lower to the shoulder and then re-set a bit.

These are meant to be unbroken sets of 3 reps without dropping or racking the bar.

Barbell Hip Thrusts (Single Leg 5 x 8 (each side))

Can be done on a bench or stack of plates should work too.For this movement you will have the bar or you could even use a sandbag or something else in the crease of the hips. Your shoulders should be on a bench or box (something around 15-20").

You will bend one knee and plant the heel. The other leg will remain straight. By pressing down with the heel and squeezing the cheeks you will raise the hips - working on one leg only. Leg that is straight does not assist.

If you need to - you can even do these unweighted.

 
OLY | WEEK 30 | 07/21/2019
 

Metcon (Distance)

Seated Box Jumps

Put 10 Min on the clock and work on this movement. Start low and add height as you are comfortable. If you are unable to add much height - try hitting one every 30 Seconds - 1 min at a moderate height.

Score is highest successful jump.
For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

Power Snatch (8 x 1 / 6 x 1 / 4 x 1 / 2 x 1)

The way this will work is 1 rep every 30 seconds x 8.
Then you rest 2 min.
Followed by 1 rep every 30 seconds x 6 at a heavier weight.
Rest 1:30.
Followed by 1 rep every 30 seconds x 4 at a heavier weight.
Rest 1 Min.
Followed finally by 1 rep every 30 seconds x 2 at a heavier weight.

You will add weight during those rest periods.

Start with something you can move well and have room to increase for the 8s. Your score is what you use for the final 2 reps.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

As the bar is going UP - pull YOURSELF under it into a partial squat. Feet can move out a bit - to your squat stance. Punch your head and chest under and through. Punch and press into the bar to lockout. Heels down, knees out, belly tight - butt back slightly.

Stand to finish.

 
OLY | WEEK 29 | 07/14/2019
 

Single Arm Dumbbell Overhead Squat 4 x 10
Warm Up weight

These sets will be 5 each side. Go super light at first and add weight if you are able.

To perform this you will press one dumbbell up overhead with the bicep by the ear. You will have the feet about shoulder width apart. Reach the butt back and down and drive the knees out. Keep the heels down and keep pressing UP and BACK with the dumbbell. Try to avoid rotating. This is CHALLENGING. Be patient with yourself. Really press up and pull back. Focus on those heels and knees.

You will almost assuredly be better on one side than the other. Only increase weight if you are successful at going all of the way down in a good position with both sides.

This is meant to be a warm up.

Overhead Squat (20 Min to find Heavy 5 Rep)

Score is heaviest set of 5.

For this you will warm up first and then put 20 Min on the clock. From here you can do as many or as few sets as you like, but your goal is to find a heavy set of 5 for the overhead squat.

If this movement is new for you - don't worry so much about weight and just practice this movement for 20 min.

You may take the bar from the rack or from the ground.

If taken from the rack you will start with the bar on your back. Move the hands to a wide grip and then push press or jerk it overhead.

If taken from the ground you may do a clean and then push press it onto your back - then widen your hands and push press or jerk it up overhead.

The hands should be in a width that you could perform a pass through. This means you could allow the bar to be dropped behind you with straight arms if you need to!

Think about pressing into the bar with your whole back and shoulders. Rotate the armpits forward and keep the belly tight.

Reach the butt back and down. Keep pressing into the bar and pull it back. Your head and chest will come forward slightly as your hips go back, but fight to keep it UP! Bar should stay over the middle of the body! Keep the heels down and drive the knees out. Get the butt lower than the knees at the bottom with the chest up, no roundness of the back, knees out! Stand by pressing into the bar, pressing the heels down, driving the knees out, and leading with the chest!

At the top of each rep the bar should be over the top of the head. Don't leave it behind you.

 
OLY | WEEK 28
 

Check out the Barbell Warm up and the Clean Warm Up before today's session!

Muscle Clean (5 x 3 (3= ground, below knee, above knee))

This movement is all about the UP portion of the clean. There is no pull under or rebend of the knees. Start light and focus on power and speed. You may add weight as long as the turnover still fast!

For the first rep. The bar will start on the ground with the feet under the hips. Hinge at the waist, bend the knees slightly, keep the heels down. Keep the chest up and back flat with the arms straight. The bar should be very close to the body.

Stand and pull the bar by digging the heels into the ground as you lift your chest and pull the bar in close to the body! From here, you will finish the up by scooping the hips under and almost JUMPING with the bar once past the knees. Shrug the shoulders - then pull the elbows high and outside - rotate the elbows back through QUICKLY and get the bar on the shoulder with the elbows high!

No - rebend.

For rep 2, you will do the exact same thing except you will lower the bar to just below the knee and not to the ground. For rep 3 you will lower the bar to just above the knee.

Start light and only add weight if you are able to maintain SPEED!

Rest as needed between sets.

Power Clean (7 x 2 (Do not need to be touch and go))

Score is heaviest set!
1 Set every 2:30

These do not need to be touch and go. But there should be very minimal time between dropping rep 1 and getting set for rep 2.

For this movement you will pull the bar off of the ground similar to a deadlift. You should have a slight bend in the knee, chest up, heels down with the hands outside of the legs! You will pick the bar up leading with the chest and driving through the heels. Keep the arms straight! Once you are past the knees you will begin to pick up speed and finally finish with the legs and hips fast! Add a shrug (arms still straight).

Then focus on keeping the bar close as you pull yourself under into a partial front squat. Butt goes back, elbows come high, bar on the shoulders. Stand to complete each rep.

The sets of 3s and 2s should be touch and go if possible!

 
OLY | Week 27
 

Push Press (4 x 5)

4 Sets of 5 - Start difficult and add weight if you feel you can. Rest as needed between sets.

You will dip by keeping the heels down, allowing the knees to come forward, keeping the chest up and allowing the torso to move straight down. Bar stays over the middle of the foot. Butt goes down - avoid the chest dipping forward.

Stand hard and fast out of the dip. Move the face back. Keep the belly tight as you press the bar overhead. For the push press there is no re-bend of the knees. Rep finishes with the bar locked out over the middle of the body, ribs down.

When lowering the bar absorb with your knees!

Push Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your squat stance.

Split Jerk (4 x 1)

Pick between the push jerk or split jerk. Don't do both.

Add weight each time if you are successful.

Rest as needed between sets.

The focus here is to do the same dip and drive as the push press - but this time instead of pushing the bar up, you push YOURSELF down.

Feet will move out as you press down either into your split stance.

Then:

Accumulate 3 Min in a Double Dumbbell Overhead Hold

RX Men: 40# DBs
RX Women: 25# DBs

You can sub barbell if you don't have dumbbells or kbs

Score - Total time it takes you to accrue 3 min in the hold.For this you will hold a dumbbell in each hand, locked out overhead. Elbows locked, biceps by the ears - and the big one - BELLY TIGHT.

Do not overextend the belly! Squeeze the cheeks and pull the ribs down.

So if you hold for 30 seconds to start - you will rest as needed and then hold again. Maybe the second time you get 20 seconds. Now you have 50 seconds total.

Keep doing that until you have 3 min.

 
OLY | Week 26

Snatch Warm Up

5 Snatch Grip Deadlift
3 High hang shrugs
3 Above knee shrug
3 Mid shin shrug
3 High hang high pull -
3 Above knee high pull
3 Mid shin high pull
3 High hang muscle snatch
3 Above knee muscle snatch
3 Mid shin muscle snatch
3 Behind the neck jerks
3 Overhead squats
3 High hang snatch
3 Above knee snatch
3 Mid shin snatch

Snatch (2 Reps Every 2 Min for 10 Rounds (20 Min))

This is meant to be 2 singles with minimal rest between reps every 2 min. Start with a weight that is challenging but you are confident in. Add weight as you feel you are ready. If you want to work technique a lot on this one - don't go too heavy.

You may do these as power or full - whatever you want to work on. If you are super new to this movement we recommend either going from the hang or doing a power snatch + overhead squat to start to piece the movement together.

The bar will start on the ground with the feet under the hips and the hands wide (overhead squat grip). Make sure to use that hook grip! (Thumbs wrap around the bar, fingers around the thumb.)

Hinge at the hips and bend the knees. Keep the heels down and arms long. Think of raising the chest!

To pull the bar from the ground think about lifting the chest while driving the heels into the ground. Pull the bar back into the body. Once past the knees you will both pick up speed and rotate the torso to an upright position. Keep the arms straight as you finish the UP hard and fast with the hips and knees. From there shrug the shoulders to start to bring the bar up and start to pull YOURSELF down.

Feet will move out to squat stance as you pull yourself down under the bar. Elbows pull high and outside to keep the bar CLOSE to the body. Avoid swinging it out and away. Press yourself down under the bar and land in a solid overhead squat position. Heels down, knees out, belly tight and chest up, armpits forward, shoulders pulled back and pressing up! Elbows should be locked out and the bar should be over the middle of the body.

Stand with the bar locked out overhead. Drop the bar or lower the bar to the ground.

Hip Extensions
4 x 15
Rest as needed between rounds.

If you do not have a GHD you may sub supermans or light good mornings.

The goal for the hip extensions on the GHD are to make sure you are set up with your hips in front of the pad laying face down with the feet between the rollers.

You will keep the legs straight and hinge only at the hips. There should be no movement in the back. Keep the belly tight and hinge until you are at a 90 degree angle. Squeeze the cheeks to bring you back up!

OLY | Week 25

Warm-up

Before getting into the overhead squatting and everything today hit the Bodyweight warm up and the Overhead Warm Up in the Members Only Section of the website!

Every 3 Min for 18 Min
3 Snatch Grip Behind Neck Push Press
2 Overhead Squats
1 Snatch Balance

Go light - start with empty bar even - unless you are extremely comfortable and confident in these movements!

Score is heaviest set.Think about this one as technique work for most of us unless you are already extremely comfortable in these movements.  Start even with an empty bar if you need to - and stay there if you have trouble keeping good squat positions or a good shoulder position.

The bar will start on your back with hands in a wide (overhead squat grip).  Think of lifting the chest and rotating the elbows under the bar.  Dip by keeping the chest up and heels down as the knees come slightly forward. Drive the power from the legs and hips into the bar.  Make sure the head is out of the way and press the bar straight up to lock out.  In that overhead position you want to have the armpits FORWARD - think about rotating your pinky into the bar and - pulling your shoulder blades IN and pressing UP!  Belly tight - squeeze the cheeks!

FOR ALL OF THESE - WHEN LOWERING THE BAR ONTO THE BACK - ABSORB WITH THE KNEES!  LOWER ONTO THE TRAPS AND NOT YOUR NECK!  Pro tip - wear a shirt so it doesn't slide on your sweaty skin.

After the last push press you will keep the bar up and perform 2 overhead squats.

To do this you will keep pressing up into the bar as you reach your butt back and down.  Make sure your feet are now in your squat stance with your heels down.  Focus on driving the knees out, keeping the chest up!  THe bar will have to be pulled slightly behind your head as you go down to keep it over the middle of your foot.  Keep pressing up as you pull it back.  Ideally get the butt lower than the knees at the bottom if possible.  If you need to shorten range of motion slightly - that is ok for today.  Do what you need to do to keep good positions

Stand by driving through the heels and pressing up!

The snatch balance is that same dip but instead of pushing the bar UP you will push yourself down into that overhead squat position.  Stand to complete!

Glute Hamstring Raise
3-5 Sets
8-12 Reps

Can be done on a GHD or with a buddy holding your feet on the ground!  See video for hamstring curl modification.

There is no reason to add weight to these.Glute Hamstring Raise or GHR is one of Julian's favorite movements.  It really isolates the hamstrings, just make sure you are warmed up before doing these.

If you are unable to lift UP you may not go all of the way to parallel or just do the down portion of the movement.

Whether you are in a GHD or kneeling on the ground you will work to keep the hips open.  Do this by squeezing the butt and not allowing your torso to hinge forward. Ideally all movement will come from the knee joint.

Keep the belly tight and fight against overextending as you come up.  If you need to you can use a little assistance with a press up with the arms off of the floor if you are doing the floor version.

If doing on the GHD try to fight going lower than parallel to the ground.  Make sure the feet are in the rollers and think about doing a giant hamstring curl to bring yourself up.

OLY | Week 24

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.

The first clean will start with the bar on the ground.  Feet are about under the hips with the heels down.  The bar is close to the body hands are outside of the legs.  Knees are bent and there is a hinge at the hip so that the chest is just slightly over the bar.  Arms are straight.  Chest is up, belly tight and back is flat!

To pull the bar from the ground you will drive the heels into the ground as you lift your chest.  Pull the bar back into the body and keep the arms straight.  Once past the knees you will want to increase speed until you eventually stand up hard and fast / jump with the bar as you fully extend the hips and the knees.  Arms are still straight.  Pass the hip and knee extension off to a shoulder shrug to continue to elevate the bar.  NOW you may bend the elbows.  They will go high and outside pull the bar UP the body as you pull yourself down and keeping it CLOSE to you.  The arms are pulling YOU under.  Your elbows will come around and through FAST so that the bar lands on the shoulders with the elbows high in a good front squat position.  This means, feet are now shoulder width apart.  Heels down, knees out, chest up, no roundness in the lower or upper back, butt below the knee, bar on the shoulders with the elbows high.  Stand to complete the rep with the bar still on the shoulder.

Lower the bar to the waist (top of the deadlift). This is where you will start the hang clean.  Dip the chest forward slightly.  Bend the knees slightly.  Keep the heels down, arms straight, back flat and pull the bar into the body as it slides down the thigh.  From here perform the clean the same as the previous rep - jump-shrug-pull under - stand.

After that rep you will perform an additional front squat.

Clean (5 x 5 (as an EMOM))

5 REPS TOUCH AND GO (NO BREAKING) EVERY MINUTE ON THE MINUTE FOR 5 MINUTES.

If you are comfortable with the squat clean - do them as full squat cleans.  If you would like to work power cleans that is ok too.

Put which you did in comments!

OLY | Week 23

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

1 Full or Power Snatch from the Hang + 1 Overhead SquatMake 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.

The goal is to add weight with each successful lift.  You have a FULL 2 min to hit this each time so you should be able to go pretty heavy.  This also allows you to try again if you fail a rep at some point.  If you fail twice at any weight - go back down to the previous successful weight.

For the hang snatch you will have a wide grip (overhead squat grip). Feet are generally under the hips.  You will stand (deadlift) the bar to the hips.  You will initiate the movement by reaching the chest forward slightly, pulling the bar into the body as the bar travels slightly down the leg.  Keep the weight in the heels and bend the knees slightly - keep the arms STRAIGHT.  Once the bar is just above the knee you will re-direct!  You will keep the heels down and arms straight as you scoop the hips underneath  (so that the torso is in a more upright position) and the jump (straight up) SHRUG and pull the elbows high and outside.  The bar will travel UP the body as you actively pull yourself DOWN to land in a locked out overhead squat position!  Think of punching yourself down underneath the weight!

The overhead squat position should have the feet shoulder width apart, heels down, knees out, butt below the knees, chest up, back flat (no plopping) arms locked with the bar over the middle of the body and armpits forward (no forward rotated shoulders!).

You may also do the snatch as a power snatch - suggested if this movement is new for you.  For that you land only in a partial squat.

Stand from the snatch and perform an additional overhead squat.

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!

These are just like a normal push press, just with a wide grip and from the back.

The bar will start on the back with the hands in your snatch/overhead squat grip.  You will dip by keeping the heels down, allowing the knees to travel slightly forward, reaching the butt back SLIGHTLY but keeping the chest tall (don't dip forward).  You will stand fast and hard to pop the bar off of the shoulders (make sure the head is out of the way) and finish with a press.

Keep the rib cage down and belly tight!  Lock the elbows completely with the armpits forward and the bar over the middle of the body.