WOD

THURSDAY-8 JUNE, 2017

WEIGHTLIFTING PROGRAM: 

  1. GET A GREAT WARM UP.
  2. FRONT SQUAT: pick a weight that is approximately 60%-65% of 1 rm.  perform 1 set x 20 reps.  after 10 reps do 3 big breathes between each rep.  breathing squats.  tough.  should be very hard.
  3. cold shower and stretch!

WEDNESDAY 7 JUNE, 2017

WEIGHTLIFTING PROGRAM: 

1. snatch: work up to 75%x1x3. 80%x1x3

2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2

3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.

4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

TUESDAY-6 JUNE, 2017

WEIGHTLIFTING PROGRAM:  YOU ARE GOING TO HATE THIS WORKOUT!

get a good warm up.

  1. back squat: work up to approximately 55-60% of best squat.  then perform 1 set x 20 reps….breath 3 times between each rep after the 10th rep!!!
  2. stretch and recover.
  3. ice bath or cold shower in the pm.

MONDAY-5 JUNE, 2017

WEIGHTLIFTING PROGRAM:  week 6…tough week.

  1. snatch: work up to 85%x1x5 sets.
  2. clean and jerk: work up to 85%x5 sets.
  3. pick 2 body building moves that will improve your weaknesses.  perform 5 sets of 10 reps of each move.
  4. back extensions: 3 x 10 use weight.  pause at top 2 sec.

 

WEDNESDAY-31 MAY, 2017

WEIGHTLIFTING PROGRAM:

  1. JUNK YARD DOG
  2. BURGENER WARM UP
  3. SKILL TRANSFER EXERCISES
  4. muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
  5. snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
  6. power snatch+overhead squats. : 1+3 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
  7. clean high pull+power clean+front squat+jerk: 1+1+1+1 x 5 sets. take % off best power clean: 60%, 65%, 70%, 75%, 80%.
  8. strict pull ups x 50
  9. bar bell curls: 50 reps.

TUESDAY-30 MAY, 2017

WEIGHTLIFTING PROGRAM: (JUNK YARD DOG FIRST)

  1. burgener warm up
  2. skill transfer exercises
  3. HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
  4. rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
  5. clean  pulls: 90%x3x2, 95%x3x2, 100%x3
  6. front squat:  80%x3, 83%x3, 85%x3x2. 88%x2x2.
  7. good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
  8. toes to bar x 10 reps x 3 sets.
  9. 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set.  do 3 sets.  go up in weight each set.