Weightlifter WOD

Friday, February 8, 2019- Week Seven- Day Five

Snatch Balance: 3,3,2,2,1,1

In between sets, for 3 sets,  do the burgener warm up with a PVC pipe. 

Jerk Dip + Jerk (1+1) x 5 working sets. 

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

3 sets:

Hip extension + Two Arm DB Row (at top of hip extension perform a row) x 10 

Flutter kicks while holding dumbbells locked out in bench position x 60 seconds 

Hammer Curls x 10

Wednesday, february 6, 2019-Week seven- Day Three

Snatch Strict Press Behind The Neck + Tempo OHS ( 3 seconds down, 3 second hold in bottom) + Drop Snatch + Zotts Press: (3+3+3+3) x 3 sets.

In between sets perform crossover symmetry (I, T, Y’s) 

Snatch Pull + Snatch High Pull + Power Snatch + Snatch: (1+1+1+1) x 3 working sets. 

Snatch Pull + Snatch High Pull + Snatch: (1+1+1) x 3 working sets. 

Clean Pull + Pause Power Clean (pause in receive for 2 seconds) + Push Press: (1+1+1) x 4 sets. Let the Push Press be the limiting factor. 

3 sets: 

KB Front Rack Hold x 60 seconds. Every 10 seconds perform a press. 

Single arm KB Waiter Hold Step Up x 7 each leg

Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups

Tuesday, february 5, 2019- Week Seven- Day Two

Jerk Dip + Jerk + Behind the neck Jerk dip + behind the neck jerk: (1+1+1+1) x 3 sets.

*in between sets perform DB Z Press x 10 reps.

Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets.

Clean and jerk: 3 singles. 

Clean Pull: 4×3. heavy but fast 

3 sets: 

GHD sit ups x 15

DB Bench x 15

KB Windmill x 5/ side