Weightlifter WOD

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.

THURSDAY-22 JUNE, 2017

WEIGHTLIFTING PROGRAM:

  1. tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch.  then back down taking 10 sec.  very, VERY, LIGHT WEIGHT.  NO MORE THAN 20-40% OF 1 RM.  X 6 SETS.
  2. clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight.  you should feel rested, but i still want you to be ready for a new cycle next week.
  3. front squat: 3, 3, 3, 3, 3  medium weight.  maybe 50-60% of best clean.
  4. good mornings: light….to 45 degree angle.  3 sets x 5 reps.
  5. ab work.  your choice.

TUESDAY-20 JUNE, 2017

WEIGHTLIFTING PROGRAM:  get some light stretching and mobility work in before a active recovery workout.  today is not suppose to be hard…but i want something light.

  1. power snatch+ohs+snatch balance no dip: 1+1+1 x 5 sets with no more than 20-30% of 1 rm.
  2. power clean+front squat+jerk: 1+1+1 x 5 sets….with no more than 20-30% of 1 rm.
  3. front squat: 3, 3, 3, 3, 3.  light to medium weight.
  4. back squat: 2, 2, 2, 2, 2.  light weight.
  5. ab work. your choice.

MONDAY-19 JUNE, 2017

WEIGHTLIFTING PROGRAM: ACTIVE REST WEEK.

AFTER THE HEAVY MEEET LIKE CONDITIONS ON SATURDAY AS WELL AS THE WEEK OF 20 REP SQUATS YOU NEED A BIT OF ACTIVE RECOVERY. note i did not say rest….but active rest.

  1. snatch: take your new maxes hopefully that you had on saturday and work up to: 30%x3, 35%x3, 40%x3x4 sets.
  2. clean and jerk: same as snatch.
  3. any body building exercises you want to perform.  not heavy.  you are not required to do any.  i want you to recover this week.
  4. abs: 100 reps total.