WOD

Tuesday, November 28, 2017- Week Five- Day Two

1. Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set.

(Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check blog post on 5 points of performance to make sure your position is correct)

2. Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2 @ 70-72% of best clean and jerk, (1+1+1) x 3 @ 74% of best clean and jerk.

3. Clean Pulls: 4×3 @ 95-97% of best clean

4. 3 Sets:

Strict Pull ups with wide grip x 10

Barbell step ups x 10 each leg. Perform all reps on right leg before switching to left leg.

1 arm db or kb farmers carry (aka suitcase carry): heavy. 50’ each way.

Monday, November 27, 2017- Week Five- Day One

1. Snatch push press+ OHS + Snatch Balance (2+2+1) x3sets @ 70% of best snatch. (1+2+1) x 2sets @ 74% of best snatch.

(Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets)

2. 2 Pos Snatch: (below knee + Floor) x 5 working sets (meaning.. don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%)

3. Back Squat: 10×3 @ 80%

4. 3 sets:

Single Leg Squat to box (or no box if mobility allows)x 7-10 each leg:

Barbell Hip Bridges w/ resistance band around kneesx 10 with 2 second hold at top to squeeze glutes

Plank on Boxes with weight hanging from hipsx 60 sec.

Friday, November 24, 2017- Week Four- Day Five

1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3

2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so.

3. Power clean+Push Jerk+Jerk: (1+1+1)x 3 @ 63% of best clean and jerk.

4. Snatch pull: 4×3 @ 80% of best snatch

5. Three Sets Of:

Weighted sit ups x 15

Side planks x 60 sec each side

1 arm dumbbell press while holding other arm overhead x 10 each arm.

Wednesday, November 22, 2017- Week Four- Day Three

1. Pause Snatch Balance+ Snatch Balance: (1+1)x5 @63 % of best snatch balance.  Pause for 3 seconds at the bottom.

(Perform 10-15 banded scapular pull apart or crossover symmetry in between sets)

2. Power Snatch: 2×3 @ 60%, 2×2 @ 63% ,2×1 @65% of best power snatch.

3. Front Squat: 4×3 @ 70% of best front squat

4. Three Sets Of:

Hollow Holds or Tuck Holds: Accumulate 60 seconds each set.

Reverse Hypers x 15

Tall Box Jumps x 5

Tuesday, November 21, 2017- Week Four- Day Two

1. Push Press + Push Jerk+ Jerk (1+1+1) x 4 @63% of best push press.

(Mark correct foot position and Perform 10 split jerk lands in between sets. See blog post for 5 points of performance)

2. Halting Clean Deadlift + Clean: (2+1)x3 @ 60%, (1+1)x2 @63%.

3. Clean Pulls: 4×3 @ 85% of best clean

4. Three Sets of:

Strict Chin Ups x 10

DB Russian Step Ups x 10 each leg

Kb Side Bend x 20 each side

Monday, Nov 20, 2017- Week Four-Day One- Back Off Week

1. Snatch Push Press+ OHS: 3+3×4 @ 63% of best snatch

(perform 10-15 banded snap pull apart or crossover symmetry in between sets)

2. 3 Pos Snatch: 63% for 3 sets

(perform no leg, high hang muscle snatch in between sets to work bar path)

3. Back Squat: 7×3 @ 70%

(perform banded lateral glute walks in between sets)

4. Three Sets of:

DB Death Mark: 20 steps

Barbell Hip Bridges w/ resistance band around knees x 10

Planks on Boxes with weight hanging from hips x 60 sec