Weightlifter WOD

Friday, January 11, 2019- Week Three- Day Five

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

in between sets, perform banded face pulls x 20 reps and supinated grip bent over barbell Rows x 10 (lighter). for 3 sets only. 

Behind the Neck Jerk+ Jerk (1+1) x 5

Power Snatch: 3,3,2,2,1,1

3 sets:

Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm)

Flutter kicks x 60 seconds 

Hammer Curls x 10

Wednesday, January 9, 2019-Week Three- Day Three

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (5+2+3) x 3 sets. 

Snatch High Pull + Power Snatch + Snatch High Pull + Snatch: (1+1+1+1) x 5 working sets. 

Clean Pull + Power Clean + Push Jerk: (1+1+1) x 3 sets. Stay light and work speed here. 

3 sets: 

Single Arm Front Rack KB Hold Goblet Squat x 7 each side

Single arm KB Waiter Hold Step Up x 7 each leg

Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups

Tuesday, January 8, 2019- Week Three- Day Two

Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk: (1+1+1+1) x 3 sets.

*in between sets perform DB Z Press x 10 reps.

Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets.

Clean and jerk: 3 singles. 

Clean Deadlift with pause at Mid Knee + Clean Pull: (2+2) x 4 sets.

3 sets: 

Weighted Ab mat sit ups x 25

DB Bench x 15

KB Windmill x 5/ side

Monday, January 7, 2018- Week Three- Day One

Snatch Push Press: work up to a heavy triple

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Snatches (reset after each on. no touch and go)

Even Minutes: 3 Tall Box Jumps 

Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week. 

3 sets: 

Ring Dips: max reps in 60 seconds. 

Ring dips with band: max reps in 45 seconds. 

Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank.