Olympic lifting program start today. Going for 8 weeks, 3 times a week. Goals of the program are:
Understand the mechanic of the snatch and clean and jerk
Develop better technique
Become stronger
Develop proper squat snatch
Develop squat clean
Develop split jerk or squat jerk
If you stick to it, you should be able to gain 10lbs or more on both lifts
Week 1, Day 1 (W1D1)
Hang power snatch 3-3-3-3-3 @ 50% of 1rm snatch
Snatch pull 2-2-2-2-2 @ 110% of 1rm snatch
Front squat 3-3-3-3-3 @ 80% of 1rm clean and jerk
Weighted good mornings 5-5-5-5-5 from the rack
Ghd sit ups 30 reps not for time
Plank hold max effort
Note: This an olympic lifting focus wod, not all the days will be like this. Expect this kind of movements tied in with the regular metcons.
