WOD

Tuesday, May 1, 2018- Week Seven- Day Two

1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets

2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk (1+1+1+1+1) x 2 sets. 

Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk: (1+1+1+1) x 2 sets

Power Clean to 6” squat+ Clean + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×3 @ no straps and no hook grip

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.

Monday, April 30, 2018- Week Seven- Day One

1. Muscle Snatch+ Snatch Balance Without A Dip+ Zotts Press (3+3+3) x 3

2. Pause Snatch Balance + Pause OHS+ Snatch Balance: (1+1+1) x 5. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try to work up heavier than last week.

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above. Try to build heavier than last week. 

5. 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. Try and get heavier than last week. 

6. 3 sets:

Weighted Hip Extensions x12 (use a barbell)

Side Plank Hold x 30 sec each side + 10 side plank lifts

Ring Rows x 15 

Saturday, April 28, 2018- Week Six- Day Six

Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

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

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

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 3×6. Go heavier than last week. 

5. Back and Abs of choice

Today is a great day to condition with friends! 

Friday, April 27, 2018- Week Six- Day Five

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar. 

4. Snatch Pull: 5×3 @ 90-95% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Bulgarian Split Squats x 6-8 each leg. 

Supinated Grip Bent Over Barbell Row x 10

Tuesday, April 24, 2018- Week Six- Day Two

1. DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean + Front Squat + Push Jerk + Jerk: (1+1+1+1) x 2 sets

Clean + Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, April 23, 2018- Week Six- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (1+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. Try and get heavier than last week. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try and work up a little heavier than last week. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Front Squat + 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. 

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Supinated Ring Rows x 10