WOD

WEDNESDAY-9 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. BARSKI cleans(HANG clean):  mid thigh only.  no straps.  do not put bar down.  warm up accordingly.   55%x3, 60%x3, 65%x3, 70%x3, 75%X3
  2. clean  pulls: .   95%x3, 100%x3, 100%+5 KG X 3
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. back extensions using a barbell: come to parallel and pause 2 sec.  4 sets x 6 reps.  
  5. sit ups super set with #5.  25 reps each.

TUESDAY-8 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 10 sets x 3 reps @82%
  2. isometric snatch pulls at all 6 positions: select a 75% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  3. box jumps x 5 reps x 3 sets.

MONDAY-7 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. BARSKI (HANG snatch):  mid thigh only.  no straps.  do not put bar down.  warm up accordingly.  55%x3, 60%x3, (65%x3, 70%x3, 75%X3)3 waves.
  2. snatch  pulls;  just like the snatch.  90%x3, 95%x3, 100%x3x2
  3. snatch push press+ohs: 5 sets.  3+5 3+4, 2+3, 2+3, 1+2, 1+1  increase weight each set.
  4. kb snatch+ohs+sotts press…..2 reps each hand x 3 sets. (love this exercise!!)
  5. jesses burdick back extensions:  learned this from jesse.  evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  6. sit ups x 100 reps.

SATURDAY-5 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

WARM UP ACCORDINGLY just like a meet.

  1. power snatch+snatch balance no dip: 1+1 x 4 sets.
  2. snatch: wave training: 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
  3. rest 10 min
  4. clean and jerk: 60%x1+1, 70%x1+1, 80%x1+1, 85%x1+1×3 sets.
  5. 25 strict pull ups.
  6. 50 sit ups using weight behind head.