Weightlifter WOD

Friday, August 10, 2018- Week One- 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: 4×3

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

Snatch: 3,3,3,2,2,1 

*put all that position work to the test! 

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

Snatch Deadlift: 3×5

Wednesday, August 8, 2018- Week One- Day Three

3 sets:

2 Arm KB OH Carry (35/26)- 100m

2 Arm KB Front Rack Walking Lunge- 20 steps 

Single Leg Wall Sit- 30 seconds each leg (sit in a squat at parallel with your back against a wall. Extend one leg out and hold)

4 sets:

Pause Front Squat x 5

Wide Grip Bench Press x 10 (medium light weight. Just feel the stretch)

Hip Extensions x 15

3 sets:

Strict Toes To Bar x 10

Hollow or Tuck Hold x 45 seconds

KB Side Bends x 20 each side

Tuesday, August 7, 2018- Week One- Day Two

Muscle Clean + Strict Press+ Close Grip OHS + Squat Jerk (2+2+2+2) 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 From the Floor+ Front Squat + Jerk x 5 working sets

Clean Pull: 3×5 @ 90% of best clean

Chin ups: 3×10

Weighted Hip Extensions: 3×10