Weightlifter WOD

Tuesday, December 4, 2018- Week Ten- Day Two

Push Press: 4,3,2,1,1,10,10

Push Jerk: Work up to a heavy single in 5 sets. 

Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5 

Clean Pull with 5 second eccentric motion after every rep: 4×3

3 sets:

Goblet Hold Russian Step Ups x 10 each leg

Perform 10 strict toes to bar and 30 second plank in between sets 

Monday, December 3, 2018- Week Ten- Day One

Muscle Snatch: 3,3,2,2,1,1

In between sets, perform DB Z Press x 10 reps for three sets. 

Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!

Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4

Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo. 

Front Squat: 3×3

Monday, November 26, 2018- Week Nine- Day One

High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3

Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)

Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch

In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg.