Weightlifter WOD

Sunday- October 22, 2017- Week Four- Day Seven

REST!

Take today to reflect on the week that has past and the week that is to come. Journal about the things that left you feeling happy and fulfilled, along with the things or conversations or interactions that may have caused you some discomfort, but forced you to grow into a better human being.

Thank you all for following our program! We appreciate your dedication and discipline!

Friday- October 20, 2017- Week Four- Day Five

TECHNIQUE DAY!

1. Snatch: EMOM for 5 min. 1 snatch with light weight. EMOM for 5 min. 1 snatch with medium light weight. EMOM for 5 min, 1 snatch with medium weight.

So you will do 15 total snatches. Every 5 reps, you’ll add a little more weight, but I still want it to be light! Work consistency!!

2. Power Clean+ Push Jerk: (2+2)x2, (1+1)x3. Light.

3. 3 sets:

Seated DB Shoulder Press, 1 arm: 10 reps/ arm

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 10 each leg. Hold barbell in a front rack position

 

4. 400’ heavy sandbag bear hug carry.

Wednesday- October 18, 2017- Week Four- Day Three

1. Snatch Push Press: 4×3

2. Power Snatch+ OHS+ Snatch Balance (1+1+1)x 5. Move up in weight each set. Keep this light and snappy.

3. Front Squat: 5×5. Move up in weight each set, or pick a medium, heavy weight and hit for all 5 sets.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 17,2017- Week Four- Day Two

1. Muscle Clean + Strict Press (3+3)x 4

2. Clean Pull + Clean+ Jerk: (1+2+1)x 2, (1+1+1) x 3 sets. Move up in weight each set.

3. Push Press: Take 5 sets or less to work up to a heavy set of 3.

4. Clean Pulls: 3×3 with 100% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Supinated Grip Bent Over Barbell Row x 10

Monday- October 16, 2017- Week Four- Day One

To all my friends overseas, I apologize for the delay in post. My internet was down and I could not post any sooner! Thank you for your patience!

1. Muscle Snatch+Snatch Balance w/out a dip: (3+3)x3

2. Snatch Balance: 2×3,2×2,3×1 Work up in weight throughout the sets.

3. Snatch Pull+Snatch: (2+1)x3, (1+1)x 3 work up in weight each set.

4. Back Squat: 5×2. Work up to a heavy double.

5. 3 sets:

15 lat pull downs

100’ two arm DB overhead carry

Hollow Hold: 30-60 sec

*this is not for time… the focus is on quality of movement

Friday- October 13, 2017- Week Three- Day Five

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

*Hang in there, this is the last week of doing this (for now!)

1. Pause Tempo Snatch: 3×3

*Pause 1” off the floor, below the knee, above the knee, mid thigh, power position. Hold for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now is the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

Seated DB Shoulder Press: 10 reps

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 8 each leg. 3 seconds down, 1 second pause at the bottom.

 

100’ heavy sandbag bear hug carry.