Weightlifter WOD

Monday, February 4, 2019- Week Seven- Day One

Snatch Push Press + OHS: (2+1) x 4. work up to a heavy double

3 Position Pause Snatch Deadlift into a Jump and Shrug + Snatch  (1+1) x 5 working sets.

*Pause one inch off ground, mid knee and mid thigh for three seconds at each position. From the mid thigh position, jump and shrug as hard as you can. Reset the bar to the ground and then snatch.   

Snatch: 5 singles. 

Back Squat: Work up to a heavy single FOR the day. Then take 60-65% of todays’ weight and hit for 3 x 10. 

3 sets: 

Ring Dips: max reps in 60 seconds. 

Ring dips with band: max reps in 30 seconds. 

Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank. 

Friday, February 1, 2019- Week Six- Day Five

Snatch Balance: 5×2. Build up to a heavy double. 

in between sets, DB Z press x 5 reps. Heavy

Behind the Neck Jerk: 3,2,2,1,1,1. Work up to a heavy single for the day.

Snatch from the blocks (barbell right above knee): 3,3,2,2,1,1

3 sets:

Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps

Flutter kicks x 60 seconds 

Hammer Curls x 10

Wednesday, January 30, 2019-Week Six- Day Three

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Zotts Press: (3+1+3) x 3 sets. 

Power Snatch + OHS + Snatch (1+1+2) x 2, (1+1+1) x 3

Power Clean + Push Jerk: (1+2) x 2, (1+1) x 3 sets. 

3 sets: 

Front Rack KB Hold Side Lunge x 7 each side

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, January 29, 2019- Week Six- Day Two

Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets.

*in between sets perform a 45 second handstand hold .

Clean From 1 inch off floor (go from the top down) + Front Squat + Jerk + Clean: (1+1+1+1) x 5.

Clean Deadlift with pause at Below knee + Clean Pull: (2+3) x 4 sets.

3 sets: 

Weighted Ab mat sit ups x 25

Rotational Wall Ball Throws x 10 each side. 

KB Windmill x 5/ side

Monday, January 28, 2019- Week Six- Day One

Snatch Drop + Zotts Press (3+3) x 3. Light and Snappy with Precise movement!!

Snatch Push Press + Snatch Balance + OHS: (1+1+2) x 2, (1+1+1) x 3 sets.

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

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

Back Squat: 1.1.1. x 6 sets. Each set is 3 singles with 20 seconds rest in between reps. 

*Perform three HIGH box jumps in between sets. 

3 sets: 

5-10 pause ring push ups (Hold for three seconds in the bottom and three seconds at the top of each rep).

Weighted Plank x 60 seconds (Plank on top of two boxes with a weight hanging from waist)

Single Arm Alternating DB Press x 20 reps (hold two dumbbells in front rack position. Alternate pressing dumbbells overhead at a steady tempo).