Weightlifter WOD

Friday, July 6, 2018- Week Four- Day Five

Snatch Push Press: 3×3. Hold for two seconds at the top of each rep. 

Push Press: 2×5

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

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 2,2,1,1,1

Deficit Clean Deadlift: 3×3 @ 100%

Wednesday, July 4, 2018- Week Four- Day Three 

HAPPY FOURTH OF JULY!!!

BRO DAY

3 sets:

Goblet Squats x 10. Pause for 1 second at the bottom. 

Single Arm DB High Pull + 1 Arm Press (5+5) each arm

2 sets:

Push Ups x 10. Slow and Controlled.. even if that means you need to go on your knees. 

Light Dumbbell Flies x 10. Slow and Controlled. 

Strict Toes to Bar or Knees to Elbow x 10

Friday, June 29, 2018- Week Three- Day Five

Snatch Push Press: 4×3. Hold for two seconds at the top of each rep. 

Push Press: 3×8 

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

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 3,2,2,1,1,1,1

Deficit Clean Deadlift: 3×5