Weightlifter WOD

Wednesday, September 12, 2018- Week Six- Day Three

3 sets:

Single Arm KB Windmill x 6 each arm

2 arm DB OH Carry x 100’

Goblet Squat Hold x 30 seconds (53#/70)

3 sets:

1 1/4 Front Squats x 3

DB Incline Bench x 10

Barbell Hip Bridge with resistance band around knees (below knee) x 10

3 sets:

L-sit hanging from bar x 30 seconds

Ring Support x 45-60 seconds. accumulation is fine. 

Side Plank x 30 sec straight into 20 kb side bends

Tuesday,September 11, 2018- Week Six- Day Two

Muscle Clean + Strict Press+ Close Grip OHS+Squat Jerk (3+3+3+3) x 3

Pause Clean Deadlift to Mid Knee + Clean Pull From the Floor+ Clean + Jerk x 5 working sets

Clean Pull: 4×3 @ 100% of best clean

Pull ups with 2 second pause at the top: 3x 5-10reps

DB Hammer Curls into DB Strict Press into DB Tricep Curls x 10 at each position

Weighted Hip Extensions with 3 second pause at the top: 3×10

Friday, September 7, 2018- Week Five- Day Five

Pause Tempo Snatches: 5 singles 

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). 

SLOW Tempo Snatches: 4×3

*take 10 seconds to get up to the “down” position and then snatch. 

Snatch: 3,3,3,2,2,1 

*put all that position work to the test! 

Rack Jerk: Work up to a heavy single for the day

Snatch Deadlift: 3×5 @ 95% of best snatch

Wednesday, September 5, 2018- Week Five- Day Three

3 sets:

Single arm KB OHS x 6 each arm

Single Arm DB Thruster x 10 each side (50/35#)

HEAVY SandBag Bear Hug Carry x 100 ft

4 sets:

In the Hole Front Squat x3

DB Bench Press x 10

GHD Sit Up Hold x 30 seconds (body parallel to floor)

3 sets:

Hanging L Sit Hold x 30 seconds

Hollow or Tuck Hold x 30 seconds

Russian Twist x 30

Monday, September 3, 2018- Week Five- Day One

 

Muscle Snatch + Tall Snatch+ Snatch balance Without a Dip+ Zotts Press (3+3+3+3) x 3

In between sets, DB Flies x 10. Slow and Controlled 

Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3

Hang Power Clean + Power Clean+ Push Press (3+3+3) x 3

Back Squat: 5,3,1, 10,10,10