WOD

WEDNESDAY-2 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 2 pos clean+jerk:  mid thigh, floor.  warm up accordingly.  65%x2+1, 70%x2+1, 75%x2+1, 80%X2+1×2 sets, 83%x2+1×2 sets.
  2. clean pulls: work up to 90%x3, 95%x3, 100%x2.
  3.  bench press: 4, 3, 2, 5.  go up in weight
  4. 100 sit ups

TUESDAY- 1 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 10 sets x 3 reps @80%
  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-31 JULY, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  65%x1+1, 70%x1+1, 75%x1+1, 80%X1+1X3 sets
  2. snatch tempo pulls; take 10 sec to go up and another 10 sec to come down.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 3sets.
  3. snatch push press+ohs:  1+3 reps x 4 sets increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: take 2 kb of equal weight or db’s.  one in each hand.  now do a back extension + row at the same time for 10 reps + on the 10th rep hold at the top in a static hold parallel to the ground and do 10 reps of only row + letting the db or kb just hang at arms length and do 10 reps of back ext. + drop 1 kb or db and do 10 back ext. + drop the kb and do 10 back extensions.  50 reps.  time under tension.  butt kicker!!
  6. sit ups x 50 reps.

THURSDAY-27 JULY, 2017

WEIGHTLIFTING PROGRAM:

  1. back squat: 10 sets x 3 reps @78%
  2. isometric snatch pulls at all 6 positions: select a 70% 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. sit ups with weight behind head: 50 total reps.

WEDNESDAY-26 JULY, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 3 pos cleans: high hang, mid thigh, floor.  warm up accordingly.  60%X1+1+1, 65%x1+1+1, 70%x1+1+1, 75%x1+1+1 x 3
  2. clean tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. fs+jerk: 5 x 3+1 increase weight each set. (3 fs plus 1 jerk) 5 sets.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.

TUESDAY-25 JULY, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 10 sets x 3 reps @78%
  2. isometric clean pulls at all 6 positions: select a 70% 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.