June 21-25, 2021 K2 Olympic Lifting WOD

Week 3 Day 1 

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.

Same as last week with a + 2.5% increase. 

Every 90 seconds x 5 sets 

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

65, 70, 72.5, 75, 77.5%

Week 3 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:

55+/45/25

4 EMOM

  1. 3 x Snatch Push Press

Barbell Weight:

Men – 145/135/115

Women – 105/85/65 lbs

C.

Every 90 seconds x 10 sets 

One less rep this week = + 2.5 – 5 percentage increase from last week. 

  1. Snatch + Hang Snatch

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

Week 3 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

Jerk Position Work (5 Minutes)

A.

2 EMOM 

  1. 5 x Tall Jerk

3 EMOM

  1. 3 x Press In Jerk Position

Barbell Weight:

Men – 85/75/65

Women – 55/45/35 

2 EMOM

  1. 3 x Jerk Balance

Barbell Weight:

Men – 95/85/75

Women – 75/65/55 lbs

Olympic Lifting (15 Minutes)

C.

Take 15 Minutes To Complete:

Same reps, increased + 2.5 – 5% on all sets. 

  1. Split Jerk x 3 

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

Week 3 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.

Last week:

  • 3 rep high hang, 2 rep mid thigh, 1 rep snatch. 

Take 12 Minutes To Build To:

  1. 2 x Above Knee Hang Snatch
  2. 1 x Snatch

Week 3 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

B.

Every 90 seconds x 10 sets 

  1. Clean Deadlift* + Hang Clean Below Knee x 1 rep

72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90%

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