Weightlifter WOD

Wednesday, August 29, 2018- Week Four- Day Three

3 sets:

Single Arm DB Press in Lunge position  x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left. 

KB Front Rack Wall Sit March x 30 seconds. 

DB Chinese Row x 10

3 sets:

Tempo Goblet Squat x 8. 3 seconds down, 3 second hold. 

KB Windmills x 5. Slow and Controlled. 

Sand Bag Bear Hug March x 60 seconds. 

3 sets:

Parallel L-Sit x 60 sec (accumulation is fine)

Side Plank Lifts x 20  each side

KB Side Bends x 20 each side. 

Friday, August 24, 2018- Week Three- 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: 3×3

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

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

*put all that position work to the test! 

Behind The Neck Jerk: Work up to a heavy single for the day

Snatch Deadlift: 4×3 @ 100% of best snatch