Weightlifter WOD

THURSDAY-23 FEBRUARY, 2017

WEIGHTLIFTING PROGRAM: DAY 4 OF THE 2 WEEK CYCLE PREPARING FOR A MAX ON 4 MARCH, 2017.

drom (dynamic range of motion) + bar, bar, work.

1. snatch: work up to 80% x 1 x 5

rest 10 min

2. cln and jerk: work up to 75% x 1 x 5

rest 10 min

3. front sqt: work up to 80% of best clean and jerk x 3 x 3

stretch, pool, cold shower.

get ready for openers on saturday!!

WEDNESDAY-22 FEBRUARY, 2017

WEIGHLIFTING PROGRAM: DAY 3 OF 2 WK CYCLE FOR A MEET.

drom (dynamic range of motion) + burgener warm up, skill transfer exercises + bar, bar, warm up.

1. pwr snatch: work up to a heavy single!! when you have to sqt, you are finished.

rest 10 min

2. pwr clean + jerk: work up to a heavy single!! when you have to sqt, you are finished

rest 10 min

3. front sqt: 3, 2, 1, 1, 1, 1, 1

4. ab exercises your choice.

5. glute ham back extensions: 3 x 10 (use bar pause at the top 1001 count.

stretch, pool, cold shower.

TUESDAY-21 FEBRUARY, 2017

WEIGHTLIFTING PROGRAM:  day 2 of the 2 wk peaking cycle for a meet.

drom warm up (dynamic range of motion)

burgener warm up, skill transfer exercises.  then bar, bar

1. clean and jerk: work up to 90% x 1, 85%x1x2, 80%x1x2

rest 10 min

2. snatch: work up to 80%x1 x 4 work speed technique and stabilization. feel the lift, feel the strength!!

3. chins: 25 total

4. kb swings x 15×2

5. ab circuit: v up sit ups x 10, cock roaches x 10—perform for 3 sets.

stretch, pool or cold shower.

MONDAY-20 FEBRUARY, 2017

WEIGHTLIFTING CYCLE:    i want to try something different here.  we have been training pretty hard but i get questions all the time about how does one cycle 2 wks out from a olympic lifting contest.  so for the next 2 wks we are getting ready for a saturday contest that will be held in 2 wks.  this is what i use for my olympic lifters.

Monday: warm up as you would for a meet.  that should be the burgener warm up, skill transfer exercises and 2-3 sets with the bar getting loosened up.  any drom (dynamic range of motion should precede the above warm up.) use the 90% as a perceived exertion with no misses.

1. snatch: work up to 90% as in a meet. back off to 85% x 1 x 2, 80% x 1 x 2

rest 10 min

2. front sqt: work up to a heavy single, -10 kg x 1, -20 kg x 2-3 x 2

3. glute ham back ext: 3 x 10

4. evil wheel x 10 x 3

stretch, pool, cool shower.

SATURDAY-18 FEBRUARY, 2017

WEIGHTLIFTING PROGRAM:

  1. snatch: perform 1 single on the minute for 5 sets, go up in weight. work 1 single on the minute for 4 sets, go up in weight. work 1 single on the minute for 3 sets, go up in weight.  take 2 more singles and take no more than 2 min rest…..you should be at 92-95% on this last set.
  2. clean and jerk: same as snatch.
  3. front squat: 1, 1, 1, 1, 1.

be smart…..use weight you know you can make!!  NO MISSES!!

THURSDAY-16 FEBRUARY, 2017

WEIGHTLIFTING PROGRAM:

  1. clean+hang clean+jerk: 1+1+1 x 6 sets.  the last set should be around 8-8.5 on perceived exertion for the day.
  2. clean pause pulls at: floor, 1″from floor (pause 1 sec at each position), 1″below knee, 1″above knee, mid thigh, scoop (i call this the down position or dip) stand to high hang.  repeat going down.  this =1 rep…..2 reps using approximately 60% of best cj or 6 on perceived exertion for the day. do 3 sets.
  3. sotts presses from front squat: front squat +press: 1+3 reps x 4 sets.
  4. back extension: 2 x 6 using weight behind head
  5. abs: 100 sit ups using weight behind head.