WOD

Wednesday, February 21, 2018- Week Five- Day Three

1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.

In between box squat sets:

Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

3. 3 sets:

Barbell Curls x 15

rest 60 sec

DB Bench Press x 10. As heavy as possible.

4. 3 sets of:

Air Assault Sprint x 10-15 cal, 90 sec rest

or

Row Sprint x 250m, 90 sec rest

or

Hill Sprint x 100m, 60 sec rest

or

Sprint x 100m, 60 sec rest

Tuesday, February 20, 2018- Week Five- Day Two

1. Muscle Clean + Tall Jerks (3+3) x 3

In between sets:

Seated DB Z Press x 5 as heavy as possible.

2. 2 High Hang Clean + Clean + Jerk x 4 working sets. Pick a medium weight and hit for all 4 sets.

3. Behind the Neck Jerk: 3,3,2,2,1,1,1. Move up in weight each set.

4. 2” Deficit Clean Deadlifts: 3×5

5. 3 sets:

Weighted Sit ups x 20

Face Down Chinese Planks x 45-60 sec hold

Unbroken KB swings x 30. As heavy as possible

Monday, February 19, 2018- Week Five- Day One

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Zotts Press: (3+3+3)x3

2. SN PP + Pause OHS: (3+3) x 4. Pause for 3 seconds in the squat. Build across the sets.

3. High Hang Snatch: 5×2. Work up to a challenging double for the day.

4. Pause Front Squat: 5×3. Pause for 2 seconds in the bottom. Warm up before you begin counting sets.

3 sets:

V- Ups x 20

Side Plank Holds x 60 sec each side

KB Side Bends x 20 each side

Friday, February 16, 2018- Week Four- Day Five

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet.

2. Slow Tempo Snatch: 4×3. Take 10 seconds to get the bar into the power position and then snatch from there. Stay light and work balance through your positions.

3. Rack Jerk or Jerk of Blocks: Work to a heavy single in 5 sets .

4. 2” Deficit Snatch Deadlifts: 3×3 @ 80% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total

Wednesday, February 14, 2018- Week Four- Day Three

HAPPY VALENTINES DAY!! MAKE SURE TO LIFT WITH YOUR SIGNIFICANT OTHER TODAY (BUT DON’T COACH THEM!)

1. Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 4. Stay light!

2. 3 sets of:

Sand Bag or Goblet Squats x 15

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

3.  3 sets of:

Back Rack Walking Lunge x 20 steps

rest 60 sec

DB Bench Press (palms facing each other) x 20

rest 2 min

4. 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min

Monday, February 12, 2018- Week Four- Day One

1. Muscle Snatch+ OHS+ Snatch Balance W/Out a Dip (3+3+3) x 3. Light.

2. SN PP: 3×3. Try and get heavier than last week.

3. Snatch High Pull + Snatch (2+1) x 3 working sets. Work up to a medium weight and hit for all three sets.

4. 1/4 Front Squat+ Front Squat (1+1) x 3 working sets. Try and get somewhere around your best clean.

5. 3 sets:

L-Sit hold x 60sec (accumulate if needed)

Side Plank lifts x 12 each side.