Weightlifter WOD

Friday, November 17, 2017- Week Three- Day Five

1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3

2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so.

3. Power clean+Push Jerk+Jerk: (1+1+2)x 3 working sets

4. Snatch pull: 3×5 @ 95% of best snatch

5. Three Sets Of:

Weighted sit ups x 15

KB Side Bends x 20 each side

1 arm dumbbell press while holding other arm overhead x 10 each arm.

Monday, Nov 13, 2017- Week Three-Day One

  • I want you guys to remember that percentages are just suggestions. They are absolutely NOT set in stone. IF you are missing your percentages, be your own advocate and move down in weight to make sure that you can focus on quality of movement!

 

1. Snatch Push Press+ Pause OHS: (3+3) @ 71% of best snatch

2. 3 Pos Snatch (hang, blow the knee, floor): 71% for 4 sets

3. Back Squat: 9×3 @ 80%

4. Three Sets of:

Banded Hamstring Curls x 20

Barbell Hip Bridges w/ resistance band around knees x 10

Chinese Planks x 60 sec

Friday, November 10, 2017- Week Two- Day Five

1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3. Light!

2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. Light!

3. Power clean+Push Jerk+Jerk: (1+1+1)x 3 working sets. Don’t be afraid to stay lighter if you’re not feeling great.

4. Snatch pull: 3×5 @ 90% of best snatch

5. Three Sets Of:

Weighted sit ups x 15

Side planks x 60 sec each side

1 arm dumbbell press while holding other arm overhead x 10 each arm.