WOD

Tuesday, April 24, 2018- Week Six- Day Two

1. DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean + Front Squat + Push Jerk + Jerk: (1+1+1+1) x 2 sets

Clean + Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, April 23, 2018- Week Six- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (1+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. Try and get heavier than last week. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try and work up a little heavier than last week. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Front Squat + 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. 

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Supinated Ring Rows x 10 

Saturday, April 21, 2018- Week Five- Day Six

You’re probably feeling trashed from the week, so don’t be concerned if your “heavy single” isn’t very heavy!

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 3×8

5. Back and Abs of choice

Today is a great day to condition with friends! 

Wednesday, April 18, 2018- Week Five- Day Three

1. Muscle Snatch: Work up to a heavy single. 

2. Snatch High Pull+ Power Snatch: (2+2) x 2, (2+1) x 2, (1+1) x 2. Move up in weight each set and hit a challenging weight. 

3. Back Squat: 10,8,6,4,6,8,10

4. 3 sets:

Strict L sit pull up x 5-10

Push ups on rings x 10

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, April 17, 2018- Week Five- Day Two

1. DB hammer curl into strict press while in a jerk Split Position: 5×7 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 5

3. Clean Deadlift at 2” deficit + Shrugs (3+3)x 5. Try and go a little heavier than last week. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, April 16, 2018- Week Five- Day One

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (2+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 5 working sets. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. In the Hole Front Squat: 5×3

5. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Lift x 10 each side

DB Flies x 10 reps