Weightlifter WOD

Monday, December 10, 2018- Week Eleven- Day One

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5

Wednesday, December 5, 2018- Week Ten- Day Three

Snatch Push Press: 3×5

Snatch Deadlift + Hang Snatch + Snatch Balance (1+1+1) x 5

Back Squat at tempo + Back Squat (2+1) x 5 sets. For the first two back squats, descend for 4 seconds, and pause in the bottom for 1 second and then stand. 

In between sets do deadbug holds for 30 seconds and a 30 second side plank each side. 

Tuesday, December 4, 2018- Week Ten- Day Two

Push Press: 4,3,2,1,1,10,10

Push Jerk: Work up to a heavy single in 5 sets. 

Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5 

Clean Pull with 5 second eccentric motion after every rep: 4×3

3 sets:

Goblet Hold Russian Step Ups x 10 each leg

Perform 10 strict toes to bar and 30 second plank in between sets 

Monday, December 3, 2018- Week Ten- Day One

Muscle Snatch: 3,3,2,2,1,1

In between sets, perform DB Z Press x 10 reps for three sets. 

Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!

Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4

Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo. 

Front Squat: 3×3