Weightlifter WOD

THURSDAY-31 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. back squat: 5 sets x 2 reps @88%
  2. front squats: 3 sets x 2 reps @78%
  3. isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  4. box jumps x 5 reps x 3 sets.

WEDNESDAY-30 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. clean+hang clean+jerk: 50%x1+1+1, 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 waves.
  2. clean deadlifts+shrug: work up to 100%x3+1 shrug at end, 105%x3+1, 110%x3+1.  work positions.
  3. back extensions with a barbell on back: 4 x 8 reps.
  4. sit ups x 15 with 10 kg plate behind head.  keep feet on ground.

TUESDAY-29 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

  1. front squat: 5 sets x 2 reps @90%
  2. Back squats: 3 sets x 2 reps @70%
  3. isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  4. box jumps x 5 reps x 3 sets.

MONDAY-28 AUGUST, 2017

WEIGHTLIFTING PROGRAM:

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

  1. 2 pos snatch: 1 FROM FLOOR, 1 FROM HANG.  warm up accordingly.  70%X1+1,  75%x1+1, 80%x1+1 x 3
  2. snatch tempo pulls; HIT ALL  6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position.  that is 1 rep and 1 set.  perform 4 sets.  10 sec up and 10 sec down.
  3. snatch push press+snatch balance: 3+3 x 5 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. back extension: 3 x 10 with bar.  pause 3 sec at top.
  6. sit ups x 100 reps.