Sunday Oly/Strength
Warmup/Mobility)
Dynamic lengths, hip openers
Band pull-aparts, rotator cuffs, raises
Tech A1 – experienced lifters use empty barbell as warmup drill
WOD A1) (30-35 mins with A2) E2MOM: Snatch high-pull with slow 1st pull + hang snatch with 2 sec pause above knee + full snatch (drop and reset after hang snatch)
6 sets, 2 at each weight: 60/65/70% – stick to these percentages! This is a technique drill to work on pulling mechanics so focus on what you are learning vs. worrying about the weight you are using. Work on keeping your shoulders over the bar and sweeping the bar back hard with your lats, be patient and feel the bar in your hips before you think about finishing the lift
Just like this – Ilya Ilyin 183/190kg Snatches
WOD A2) 15 mins to continue snatching to heaviest single for the day, rest as needed between sets
WOD B) E2MOM x 6 sets: Hang clean + front squat + jerk with 2 secs in landing position – heavy as possible but no misses, get 6 good sets in!
WOD C) 4 sets alt. e90secs
1) 3 clean-pulls – heavy as possible, 100%+
2) 5 Push press – heavy as possible, no misses
Optional accessory) 3 rounds NFT:
6-8 GH Raises
8 Seated DB presses @ 31X1 tempo
30 secs weighted plank
