WOD

THURSDAY-7 SEPTEMBER, 2017

WEIGHTLIFTING PROGRAM:

  1. back squat: 2 @85% 2 @88%, 2@90%x3 sets.
  2. front squats: 3 sets x 2 reps @70%
  3. isometric snatch pulls at all 6 positions: select a 80% 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.
  4. box jumps x 5 reps x 3 sets.

WEDNESDAY-6 SEPTEMBER, 2017

WEIGHTLIFTING PROGRAM:

  1.  3 (barksi hang cleans+jerk:  (65%x1+1+1, 70%x1+1+1, 75%x1+1+1)3 waves.
  2. deficit clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions.
  3. back extensions with a barbell on back: 4 x 8 reps.
  4. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.

TUESDAY-5 SEPTEMBER, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 3 reps @85%, 2 reps @90%, 1 reps at 93%, 1 rep@95%
  2. Back squats: 3 sets x 2 reps @70%
  3. isometric snatch pulls at all 6 positions: select a 85% 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.
  4. box jumps x 5 reps x 3 sets.

MONDAY-4 SEPTEMBER, 2017

WEIGHTLIFTING PROGRAM:

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

  1. barski snatch(all from hang) no straps:   warm up accordingly.  65%X3,  70%x3, 75%x 3×3
  2. deficiet snatch deadlifts:  stand on blocks raised about 2″ or so.  100%x3, 105%x3, 110%x3
  3. snatch push press+1 snatch balance +1 overhead squat: 3sets+1+1+1 x 5 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: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.