WOD

THURSDAY-19 JANUARY, 2017

WEIGHTLIFTING PROGRAM: STRENGTH DAY

  1. DB BENCH PRESS: 3 X 6….GO UP IN WEIGHT EACH SET
  2. DB INCLINE BENCH: 3 X6….GO UP IN WEIGHT EACH SET.
  3. TEMPO FRONT SQUATS: 10 SEC DOWN, 1002 PAUSE AT BOTTOM, DRIVE OUT OF HOLE. 3 SETS X 5 REPS.  THE PAUSE IS FOR 2 SEC AT BOTTOM.  FOCUS ON KEEPING CHEST UP HARD AND LEAD OUT OF THE HOLE WITH THE CHEST!!.
  4. snatch with bar only…..2-3 sets x 2-3 reps
  5. clean and jerk with bar only…..same as snatch.
  6. ab work….your choice…..make it fairly intense.

MONDAY-16 JANUARY, 2017

WEIGHTLIFTING PROGRAM:

  1.  power snatch, +Snatch balance no dip+ snatch: 1+1+1 x 6 working sets.  try to increase the weight each set.  snatch balance no dip is a tough lift….PUNCH your body down into the receiving position hard and fast!  this is the lift that will determine your working weight for this sequence.    NO MISSES.  all perfect lifts.  feel the weight.
  2. snatch high pulls:  3 sets x 3 reps take bar from floor…..bring into all correct positions…when exploding pull the bar up to under the chin kinda like an upright row……really use the legs to drive the weight upward and then continue pulling bar to chin. REMEMBER: ELBOWS HIGH AND OUTSIDE WHEN PULLING BAR UP.
  3. in the hole front squats: select your deepest position in a power rack…..DEEPEST POSITION……5 sets of 3 reps….take 5 sec to get back down to the rack….release grip and relax 1-2 sec….then back under bar and up again…..repeat.
  4. kb snatch+ohs+sotts press+stand…..2 reps each hand x 3 sets. no turkish get ups this week.
  5. bent over rows with bar bell x 10 reps x 2 sets. lead with the scapula then pull with the arms to just under chest.
  6. 50 ab mat sit ups using 10-?? wt behind head while keeping feet on the ground.

TUESDAY-17 JANUARY, 2016

WEIGHTLIFTING PROGRAM:

WEIGHTLIFTING PROGRAM:
1. Clean+fs+jerk: 1+3 fs+ jerk x 6 sets.  NO MISSES!!
2. Back extensions: 3 x 5 use weight.

3. Barbell curls!! (Omg!) 3  x 10 its barbell

4. Tricep extension: 3 x 10…..use bar bell over head.

 

HAVE FUN!

 

SATURDAY-14 JANUARY, 2017

WEIGHTLIFTING PROGRAM:

  1. Snatch: warm up appropriately.  60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute, take 2 min rest between the next 5 reps at 75%, 80%, 85%, 90%, 95%.  if you miss take the weight again…..if you miss 2 misses on the last 5 reps you are finished.

rest 15 min.

2. clean and jerk: same as snatch.

stretch and cool down.