Weightlifter WOD

MONDAY-24 JULY, 2017

WEIGHTLIFTING PROGRAM: 

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 3 pos snatch: high hang, mid thigh, floor.  warm up accordingly.  60%X1+1+1, 65%x1+1+1, 70%x1+1+1, 75%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.

WEDNESDAY-19 JULY, 2017

WEIGHTLIFTING PROGRAM:JUNK YARD DOG+BURGENER WARM UP+SKILL TRANSFER EXERCISES.

  1. power clean+pj+jerk: work up to a med heavy power clean then pj+jerk.  4 sets x 1+1+1.
  2. clean and jerk: no power cleans. work up to (75%x1+1, 80%x1+1, 85%x1+1)3 rounds.
  3. clean deadlifts: 100%x3, 105%x2, 110%x1
  4. abs: your choice.

MONDAY-17 JULY, 2017

WEIGHTLIFTING PROGRAM: JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES.

  1. power snatch+snatch balance no dip+snatch: 1+1+1 x 4 sets.
  2. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1x3 sets.
  3. snatch power shrugs off blocks: 100%x5, +5 kg x 5, +10 kg x 5
  4. snatch push press: 5,4, 3, 3,
  5. back extensions using weight: 3 x 10
  6. sit ups x 100 total.