WOD

TUESDAY-4 JULY, 2017

WEIGHTLIFTING PROGRAM:  HAPPY 4TH OF JULY!!!  

TODAY’S WORKOUT IS STRAIGHT FORWARD SO GET IT IN BEFORE THE FESTIVITIES.

  1. front squat: work up to 68% of 1 rm: 10 sets x 3 reps.
  2. back squat: work up to 68% of 1 rm: 3 sets x 3 reps.
  3. military press: 5 x 5.  work up in weight each set.
  4. back extensions: 3 x 1o….no weight but hold body parallel for 2 sec count each rep.

MONDAY-3 JULY, 2017

WEIGHTLIFTING PROGRAM: 

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

  1. 2 pos snatch:  mid thigh, floor.  warm up accordingly.  50%X1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%X1+1X3 SETS.
  2. snatch tempo  pulls;   6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press: 5 x 5, 4, 3, 3, 2 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.

SATURDAY-1 JULY, 2017

WEIGHTLIFTING PROGRAM:  JUNK YARD DOG, BURGENER WARM UP.

  1. snatch: work up to 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.  75%x1, 80%x1, 85%x1 ( no misses on any of these reps)
  2. rest 15 min
  3. clean and jerk: same as snatch.
  4. back extensions: 3 x 10 use weight.  pause at the top.
  5. 100 sit ups on ab mat.

THURSDAY-29 JUNE, 2017

WEIGHTLIFTING PROGRAM: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISE.

  1. back squat: 60%x3x10 reps.  pause 1 sec at bottom.
  2. front squat: 60%x3 x 3 reps. pause 1 sec at bottom.
  3. military press off rack. 5 x 5.
  4. bent over rows with barbell: 3 x 10 reps.
  5. 50 toes to bar.
  6. box jumps: jump up to a box x 20 total.

WEDNESDAY-28 JUNE, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 3 pos cleans: high hang, mid thigh, floor.  warm up accordingly.  50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3
  2. clean tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. fs+jerk: 5 x 3+1 increase weight each set. (3 fs plus 1 jerk) 5 sets.
  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.

TUESDAY-27 JUNE, 2017

WEIGHTLIFTING PROGRAM: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISE.

  1. front squat: 60%x3x10 reps.  pause 1 sec at bottom.
  2. back squat: 60%x3 x 3 reps. pause 1 sec at bottom.
  3. military press off rack. 5 x 5.
  4. bent over rows with barbell: 3 x 10 reps.
  5. 50 toes to bar.
  6. box jumps: jump up to a box x 20 total.

MONDAY-26 JUNE, 2017

WEIGHTLIFTING PROGRAM: NEW CYCLE.  12-16 WKS,

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

  1. 3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  50%X1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3
  2. snatch tempo pause pulls; pause 2 sec at each position.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.
  3. snatch push press: 5 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.