June 14-20, 2021 K2 OLY WODS

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. Banded Hamstring
  1. Banded Hip Flexor
  1. Med Trap
  1. Puppy Dog
  1. Rear Delt Smash
  1. PVC Shoulder External Rotation

Position Work (5 Minutes)

Complete three sets of:

  1. Clean Warm Up

Olympic LIfting (15 Minutes

A.

Every 90 seconds x 5 sets 

Building off of last week’s complex – Power Clean + Power Jerk. 

  1. Power Clean + Hang Power Clean + Power Jerk x 2 reps

62.5, 67.5, 70, 72.5, 75%

Week 2 Day 2 

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. Lower Back
  1. Hamstring
  1. Med Trap
  1. Shoulder Internal Rotation
  1. Barbell or KB T Spine Opener
  1. Puppy Dog

Position Work (5 Minutes)

Complete three sets of

  1. Snatch Warm Up

Olympic LIfting (15 Minutes)

A.

4 EMOM

  1. 5 x Snatch Press From Receiving

Barbell Weight:

45+/35/15

B.

4 EMOM

  1. 3 x Snatch Push Press

Barbell Weight:

Men – 135/115/95

Women – 95/75/55 lbs

C.

Every 90 seconds x 10 sets 

  1. Snatch + Above Knee Hang Snatch x 2

62.5, 65, 67.5, 70, 70, 72.5, 72.5, 75, 77.5, 80%

Week 2 Day 3 

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. PVC External Rotation
  1. Couch Stretch
  1. T Spine Opener With KB or Barbell 
  1. PNF Pec Stretch 
  1. Banded Tricep Stretch

Olympic Lifting (15 Minutes)

A.

2 EMOM 

  1. 5 x Tall Jerk

2 EMOM

  1. 5 x Press In Jerk Position

Barbell Weight:

Men – 65/55/45

Women – 45/35/25 

2 EMOM

  1. 5 x Jerk Balance

Barbell Weight:

Men – 95/85/75

Women – 75/65/55 lbs

B. 

Take 15 Minutes To Complete:

  1. 3 x Split Jerk

62.5, 65, 67.5, 70,72.5, 75, 77.5, 80%

Week 2 Day 4

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. Lower Back
  1. Hamstring
  1. Med Trap
  1. Shoulder Internal Rotation
  1. Barbell or KB T Spine Opener
  1. Puppy Dog

Position Work (5 Minutes)

Complete three sets of

  1. Snatch Warm Up

Olympic LIfting (15 Minutes)

A.

Take 15 Minutes To Build To 

  1. 3 x High Hang Snatch
  2. 2 x Below Knee Hang Snatch
  3. 1 x Snatch

Week 2 Day 5

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. Banded Hamstring
  1. Banded Hip Flexor
  1. Med Trap
  1. Puppy Dog
  1. Rear Delt Smash
  1. PVC Shoulder External Rotation

Position Work (5 Minutes)

Complete three sets of:

  1. Clean Warm Up

Olympic LIfting (15 Minutes)

A.

4 EMOM

  1. 5 x Sotts Press

Every 90 seconds x 10 sets 

  1. Clean Deadlift* + Hang Squat Clean x 1 

62.5, 65, 67.5, 70, 72.5, 75, 77.5, 80, 82.5 85%

*Pause for 2 seconds in each position of the clean (below knee, knee, mid thigh, high hang)

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