Weightlifter WOD

Wednesday, August 22, 2018- Week Three- Day Three

3 sets:

DB Waiter Walk + Front Rack Walking Lunge x 20 steps (one DB overhead, one DB on shoulder)

DB Bench Press x max reps in 45 seconds (medium, light weight)

Push Ups x max reps in 30 seconds

3 sets:

Front Squat x 6 (build in weight each set)

Chinese Plank x 60 seconds

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

3 sets:

Sandbag Bear Hug Hold x 200 ft

L-Sit x 60 sec (accumulation is fine)

Side Plank Lifts x 20  each side

Tuesday, August 21,  2018- Week Three- Day Two

Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. 

Clean Pull + Panda Pull + Clean + Jerk x 5 working sets

Clean Deadlift: 4×3 @ 100% of best clean

Chin ups: 3×10

Barbell Curls x 10

Weighted Hip Extensions: 3×10

Monday, August 20, 2018- Week Three- Day One

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Snatch Strict Press Behind Neck (3+3+3) x 3

In between sets, do crossover symmetry and/or banded pull apart 

Snatch Pull + Snatch high pull+ Snatch  (1+1+2) x 3, (1+1+1) x 2

Power Clean + Jerk (3+3) x 4

*stay light and work speed and precision.

Pause Back Squat: 8,6,4,8,6,4. Pause for 1 second at the bottom.

Friday, August 17, 2018- Week Two- 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: 4×4 @ 95% of best snatch

Wednesday, August 15, 2018- Week Two- Day Three

3 sets:

Single Arm DB OH Carry (70/50) 100m

KB Farmers Carry- 100m (70/53#)

KB Front Rack Wall Sit- 30 seconds (sit in a squat at parallel with your back against a wall. Hold two KB in the front rack position (35#/26#))

4 sets:

Tempo Front Squat x 5 (3 seconds down, 3 second hold at the bottom)

Floor DB Bench Press x 15

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

3 sets:

Single leg Toes To Bar x 10

Ring Support x 45 seconds

Side Plank x 60 sec each side

Tuesday, August 14, 2018- Week Two- Day Two

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

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork. 

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

Clean Pull: 4×4 @ 95% of best clean

Pull ups: 3×10

DB Hammer Curls x 10

Weighted Hip Extensions: 3×10

Monday, August 13, 2018- Week two- Day One

Muscle Snatch + Hang Power Snatch (try and be CRAZY fast)+ Drop Snatch + Zotts Press (3+3+3+3) x 3

In between sets, do crossover symmetry and/or banded pull apart 

Slow Snatch Deadlift+ Hang Snatch high pull+ Snatch  (1+1+1) x 5 sets

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

*stay light and work speed and precision.

Back Squat: 10,8,6,4,8,6,4