Weightlifter WOD

Tuesday, April 10, 2018- Week Four- Day Two

1. Tall Jerk + Strict Press in Split Position: 3x(3+3). 

2. Behind the Neck Jerk: 3,2,2,1,1. Work up to a medium heavy load.

3. Clean+ Push Jerk: (2+2)x2, (1+1) x 3

4. Clean Pull: 3×3

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, April 9, 2018- Week Four- Day One- Slight Deload Week

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 2

2. Snatch Balance: 3,,2,1,1, Move up in weight each set. 

3. Snatch: 1×3, 2×2, 2×1. Work up to a medium, heavy load. 

4. Front Squat: 4×3

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Side Plank Hold x 45 sec each side

Hollow Hold x 30 sec

Wednesday, April 4, 2018- Week Three- Day Three

1. Power Snatch: 3,3,2,2,1,1,1. Move up in weight each set and hit a challenging weight.

2. Power Clean + Power Jerk+ Jerk: (1+1+1) x 5 working sets.

3. Back Squat: 5,3,1,5,3,1,10,10

4. 3 sets:

DB Z Press x 10

DB Hammer Curls x 10

Push ups on rings x 10

Bent Over Barbell  Rows x 10

5. 3 sets:

Russian Twists x 30

KB Side Bends x 20 each side

Flutter Kicks x 50

Tuesday, April 3, 2018- Week Three- Day Two

1. Strict Press in Split Position: 5×3. Work to a challenging set of three. keep the weight on your hips and try not to extend the legs too much when you’re pressing.

2. Jerk+ Behind the Neck Jerk: (1+2) x 2, (1+1)x 4. Work up in weight each set.

3. Clean Pull+  Clean + Pause Jerk (1+1+1) x 5 sets.  Work up in weight each set. On the clean pull, really emphasize jumping hard, even if that means you leave the ground more than you think you should. A Pause jerk is pausing in the split position for 3 seconds.

4. Clean Deadlift at 2” deficit + Shrugs (3+3)x 4. Try and go a little heavier than last week.

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.