WOD

Tuesday, May 29, 2018- Week Eleven- Day Two

1. Push Press+ Push Jerk+ Jerk (2+2+1) x 3

Push Jerk+ Jerk (2+1) x 2, (1+1) x 2

Jerk x 1 x 3 sets

*move up in weight through the course of the sets. 

2. Muscle Clean: 3×5

3. Clean lift off to below the knee+ clean from below the knee+ Clean + Jerk: (2+1+1+1) x 5 sets

4. Slow Clean Deadlift at 2” deficit: 3×5 @ 95-100% of best clean. no straps and no hook grip

5. 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

barbell curls x 10

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

Saturday, May 26, 2018- Week Ten- 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: 2×8. Heavy as possible.

Back and Abs of choice

Today is a great day to condition with friends! 

Friday, May 25th, 2018- Week Ten- Day Five

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

2. Pause Behind the neck Jerk: 3,2,2,2,1,1,1 (When you recover, hold bar overhead for an additional 3 seconds before bringing it down. Reach up on the bar HARD). *work up to a medium weight.

3. Pause Clean (pause in the hole for 3 seconds) + Clean + Jerk: (1+1+1) x 3 *Stay a little lighter and just work meeting the bar in a tight position.

4. Snatch Pull: 3×3 @ 100% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Goblet Squat x 10

Supinated Grip Bent Over Barbell Row x 10

Wednesday, May 23rd, 2018- Week Ten – Day Three

1. High Hang Power Snatch + OHS : 1+1x 3 x 3 sets. (Do not stand before going into your overhead squat. Your feet should land in the exact position that you normally squat from!) Work on speed and snappiness. 

2. Snatch Pull+ Snatch High Pull + Hang Snatch + Snatch: (1+1+1+1) x 3 working sets. 

3. Snatch: 5×2

4. Front Squat + Back Squat: (2+3) x 4

5. 3 sets:

DB Death March x 20 steps

DB Push up + 1 arm Row  x 10 reps (push up+ right arm row+push up+ left arm row = 1 rep)

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, May 22, 2018- Week Ten- Day Two

1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Split: (3+3+3) x 3 sets

2. Pause Power Clean (pause for 2 seconds at parallel) + Clean + Push Jerk +Jerk (1+1+1+1) x 5 sets. 

3. Clean Deadlift at 2” deficit: 4×3 @ 100% (no straps and no hook grip)

3 sets:

Alternating single arm press x 20 (Hold one dumbbell overhead while pressing with the opposite side)

Weighted Sit up x 25

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

Monday, May 21, 2018- Week Ten- Day One

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

2. Snatch Balance + Pause OHS+ Snatch Balance: (1+2+1) x 4. 

3. Snatch to 2” squat + Snatch to Parallel + Full Pause Snatch (three second Pause in Squat)(1+1+1) x 4 working sets.

4. Snatch: 2×2, 2×1. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Back Squat + Front Squat (2+3) x 5 sets. Pause for 2 seconds in back squat.

6. 3 sets:

Weighted Hip Extensions x 15 (use a barbell)

Single Leg Wall Sit x 30 seconds each leg

Lat Pull Downs (pull to behind the neck) or pull ups (pull to behind the neck) x 10