WOD

Friday- October 13, 2017- Week Three- Day Five

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

*Hang in there, this is the last week of doing this (for now!)

1. Pause Tempo Snatch: 3×3

*Pause 1” off the floor, below the knee, above the knee, mid thigh, power position. Hold for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now is the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

Seated DB Shoulder Press: 10 reps

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 8 each leg. 3 seconds down, 1 second pause at the bottom.

 

100’ heavy sandbag bear hug carry.

Wednesday- October 11, 2017- Week Three- Day Three

1. Snatch Pull+Power Snatch+ Snatch: 2x (3+1+1), 2x(2+1+1), 2x(1+1+1). *On the snatch pull, focus on leg drive. On the power snatch, focus on speed and fast hands and feet. One the snatch, focus on feeling the same speed as you felt on the power snatch.

2. Clean from blocks (or hang clean)+ Jerk: 2x (1+ 3), 2x (1+2), 2x (1+1). *Take small jumps and work on consistency in the jerk. When you’re cleaning from the blocks, make sure you’re not sitting too far back on your heels in the start. The blocks should be set up so that the bar sits right above your knees.

3. Pause Front Squat+ Front Squat: 5x (2+1). Try and go heavier than last week.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 10,2017- Week Three- Day Two

1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Front Squat+ Strict Press in Front Squat position: (3+3+3+3)x 3 sets. *This should be light! It’s a great warm up! Focus in on technique and hit PERFECT positions.

2. Clean Pull + Clean+ Front Squat+ Jerk: 5 sets. Move up in weight each set. Don’t start counting sets until you got to 60%.

3. Push Press: Take 5 sets or less to work up to a heavy set of 5.

4. Clean Pulls: 3×3 with 95% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Bent Over Barbell Row x15

Monday- October 9, 2017- Week Three- Day One

1. Snatch Deadlift + Muscle Snatch+ OHS+ Snatch Balance w/out a dip+Zotts Press: (3+3+3+3+3) x 3 sets. *stay light and use this as a warm up. On the snatch deadlift, take 10 seconds to lift the bar.. reinforcing balance and good positions. On the muscle snatch, pull and punch turn over.

2. Snatch Push Press+OHS+Pause Snatch Balance: 2x (3+2+1), 2x (2+1+1), 2x (1+1+1) . Work up in weight throughout the 6 sets. On the snatch balance, work on your hands and feet hitting at the same time!

3. Low Hang Snatch (right above knee) +Snatch: 2x (2+2), 2x (2+1), 2x (1+1). Work up in weight throughout the course of the 6 sets. *On the low hang snatch, deadlift the bar up to above the knee, pause, and then snatch. You will not stand all the way up and then go back down to above the knee.

4. Tempo Back Squat + Back Squat: 5x (2+2) *On the tempo back squat, 3 second descent, 2 second pause in the bottom. Normal speed on the regular back squat. Work up in weight throughout the 5 sets. On the regular back squat, catch that bounce!

5. 3 sets:

5-10 tempo strict pull ups. Hold for 2 seconds at the top, 2 second descent, 2 second pause in the hanging position. If you can’t do strict pull ups, ring rows are fine.

50’ HEAVY kb or db farmers carry

15 weighted ab mat sit ups

*this is not for time… the focus is on quality of movement

Saturday- October 7, 2017- Week Two- Day Six

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

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

Front Squat: Work up to a heavy single for the day.

*Heavy single for the day does not necessarily mean that you will hit a one rep max! Learn how to become a self sufficient athlete who is in tune with his/her body! If you feel great, put some weight on the bar and lift heavy! If your body is feeling tired from life or the past week of training, BE SMART and keep the weight light and work consistency through your sets. As my dad always says, “If the kettle’s hot, do the cooking!”.

Friday- October 6, 2017- Week Two- Day Five

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

1. Pause Tempo Snatch: 3×3

*Pause 1″ off the floor, below the knee, above the knee, mid thigh, power position for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now’s the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

5-10 chin ups

10 push ups

5 turkish get ups each arm

Wednesday- October 4th, 2017- Week Two- Day Three

1. Snatch Pull+Power Snatch: 3x(2+2), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set. Remember that a power snatch is a missed snatch!! That means that your mechanics on a power snatch are the same as a snatch! Just because you are receiving the bar high, does not mean that you’re not pulling your body under the bar. Pull your body down and around the bar and put on the breaks!

2. Power Clean+Push Jerk+Jerk: (1+1+1) x 5 sets. Pick a medium weight and hit for all 5 sets. The goal is consistency in the dip and drive on the push jerk and jerk.

3. Pause Front Squat+ Front Squat: 5x (2+2). You get to choose between moving up in weight throughout the 5 sets (do not begin counting sets until at least 65%), or picking one weight and hitting for all 5 sets.

4. 3 Sets:

Pause Back Extensions: 15 reps. Pause for 3 seconds at the top and squeeze those gluten!

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.