Weightlifter WOD

WEDNESDAY-12 JULY, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. BARSKI cleans(HANG clean):  mid thigh only.  no straps.  do not put bar down.  warm up accordingly.  50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2.
  2. clean  pulls;  just like the snatch.  90%x3, 95%x3, 100%x3x2
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. kb snatch+ohs+sotts press…..2 reps each hand x 3 sets. (love this exercise!!)
  5. jesses burdick back extensions:  learned this from jesse.  evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  6. sit ups super set with #5.  25 reps each.

TUESDAY-11 JULY, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: work up to 72% of 1 rm: 10 sets x 3 reps.
  2. back squat: work up to 72% of 1 rm: 3 sets x 3 reps.
  3. military press: 5 x 5.  work up in weight each set.
  4. back extensions: 3 x 1o….no weight but hold body parallel for 2 sec count each rep.

MONDAY-10 JULY, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. BARSKI (HANG snatch):  mid thigh only.  no straps.  do not put bar down.  warm up accordingly.  50%X3, 55%x3, 60%x3, 65%x3, 70%x3x2.
  2. snatch  pulls;  just like the snatch.  90%x3, 95%x3, 100%x3x2
  3. snatch push press: 5 sets.  5, 5, 4, 4, 3, 3  increase weight each set.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. jesses burdick back extensions:  learned this from jesse.  evil!!  take 2 kb’s….bring back parallel to ground using a glute ham bench.  the 2 kb are then rowed like a bent over row x 10 reps…..then do 10 reps holding onto the kb’s and only do back extensions….then let go of 1 kg and grab the other 1 with 2 hands and do 10 reps with 1 kb….finally let go of the kb and do 10 more back extensions with body only.  rest about 4-5 min and repeat.
  6. sit ups x 100 reps.

SATURDAY-8 JULY, 2017

WEIGHTLIFTING PROGRAM: 

JUNK YARD DOG+BURGENER WARM UP+SKILL TRANSFER EXERCISES.

  1. FRONT SQUAT: 3, 2, 1, 1, 1, 1, 1
  2. snatch: work up to 75%x1, 80%x1, 85%x1 for 3 waves.
  3. clean and jerk: work up to 80%x1, 85%x1 for 2 waves.
  4. front squat: 1, 1, 1, 1.
  5. sit ups using 25 lb plate behind head x 25 reps total.

THURSDAY-6 JULY, 2017

WEIGHTLIFTING PROGRAM:

JUNK YARD DOG, BURGENER WARM UP, SKILL TRANSFER EXERCISES DONE EACH WORKOUT.

  1. 2 pos cleans:  mid thigh, floor.  warm up accordingly.  55%x1+1, 60%x1+1, 65%x1+1, 70%X1+1×3
  2. clean tempo pulls; 10 sec to get to top, 10 sec to return to floor.  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go back the same way.  that is 1 rep and 1 set.  perform 4 sets.
  3. fs+jerk: 5 sets x 2 front squat+1 increase weight each set. (2 fs plus 1 jerk) 5 sets.
  4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
  5. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.