Weightlifter WOD

Friday, Dec 8, 2017- Week Six Day Five

1. Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3

( On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg. )

2. Pause Dip+ Dip+ Jerk: (1+1+1) x 4. Work up in weight through the 4 sets but keep the focus on technique and positioning. Try and go a little heavier than last week.

3. Power clean+ Clean+ Jerk (1+1+1) x 5 @ 77% of best clean and jerk.

4. Snatch pull: 4×4 @ 90-95% of best snatch

5. Three Sets of:

Weighted sit upsx 20

Slow Weighted Russian Twists x 30 reps

DB Flies x 10

Wednesday, Dec. 6, 2017- Week Six- Day Three

1. Snatch Balance + OHS (2+1) x 5 @ 77% of best snatch or snatch balance.. depending on whichever one is higher.

2. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week.

3. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4. Try and go heavier than last week.

4. 3 Sets:

Hollow Holds or Tuck Holds x 60 seconds.

Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes.

If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Tuesday, Dec 5, 2017- Week Six- Day Two

1. Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set. Try and go heavier than last week.

(Mark your proper foot position and do 10 jerk lands with no weight in between sets. Check blog post on 5 points of performance to make sure your position is correct)

2. Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2 @ 74% of best clean and jerk, (1+1+1) x 3 @ 77% of best clean and jerk.

3. Clean Pulls: 4×3 @ 97% of best clean

4. 3 Sets:

Weighted Chin ups x 5-10

Lateral Barbell step ups x 10 each leg. Perform all reps on right leg before switching to left leg.

1 arm db or kb farmers carry (aka suitcase carry): heavy. 50’ each way.

Monday, December 4th, 2017- Week Six- Day One

1. Snatch push press+ OHS + Snatch Balance (2+2+1) x3sets @ 74% of best snatch. (1+2+1) x 2sets @ 77% of best snatch.

(Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets)

2. 2 Pos Snatch: (Above the knee + Floor) x 5 working sets (meaning.. don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%) Try and go a little heavier than last week.

3. Back Squat: 10×3 @ 85%

4. 3 sets:

Single Leg Squat to box (or no box if mobility allows)x 10 each leg. Try and get your hip below parallel. Perform weighted if you want to be a champion 😉

Barbell Hip Bridges w/ resistance band around kneesx 10 with 2 second hold at top to squeeze glutes.

Plank on Boxes with weight hanging from hipsx 60 sec

Saturday, December 2nd, 2017- Week Five- Day Six

1. Heavy snatch FOR THE DAY

2. Heavy clean and jerk FOR THE DAY

3. Heavy Front Squat: Build to a heavy single in no more than 5 sets.

4. 3 Sets:

Front Rack Bulgarian split squats x 6 each leg

Strict Toes To Bar x 10-15

If you have a sled or prowler, do some heavy sprints! 3 sprints that take about 15 seconds. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.

Friday, December 1, 2017- Week Five- Day Five

1. Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3

(On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg).

2. Pause Dip+ Dip+ Jerk: (1+1+1) x 4. Work up in weight through the 4 sets but keep the focus on technique and positioning.

3. Power clean+ Clean+ Jerk (1+1+1) x 5 @ 74 % of best clean and jerk.

4. Snatch pull: 4×4 @ 85-90% of best snatch

5. Three Sets of:

Weighted sit upsx 20

Side planks x 60 sec each side.

DB Flies x 10

Wednesday, November 29, 2017- Week Five- Day Three

1. Snatch Balance + OHS (2+1) x 5 @ 74% of best snatch or snatch balance.. depending on whichever one is higher.

2. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast!

3. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4.

4. 3 Sets:

Hollow Holds or Tuck Holds x 60 seconds.

Reverse Hypers x 25

If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.