Weightlifter WOD

Friday, May 18, 2018- Week Nine- Day Five

1. Pause Snatch Balance + OHS+ Snatch Balance: (1+1+1) x 5

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar. 

4. Snatch Pull: 4×4 @ 95-97% of best snatch

3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Front Rack Bulgarian Split Squats x 6-8 each leg. 

Chinese Row x 10

Wednesday, May 16, 2018- Week Nine- Day Three

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

2. High Hang Power Snatch: 3×3. Work on speed and snappiness. 

3. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets. 

4. Back Squat: 8,8,6,6,4,4,2,2

5 sets:

Heavy KB Swings x 25

DB Floor Bench Press  x 10 

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, May 15, 2018- Week Nine- Day Two

1. Muscle Clean: 3×5

DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets

Clean + Pause Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Clean and Jerk: 3×1. Begin at a weight slightly higher than what you finished with on the complex above.

4. Clean Deadlift at 2” deficit: 4×3

5. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into 2 arm DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

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

Monday, May 14, 2018- Week Nine- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (2+2) x 2, (1+2) x 3. Move up in weight each set. Pause for 3 seconds at the bottom.

3. Snatch Pull+ Power Snatch + OHS+ Snatch: (2+1+1+1) x 3, (1+1+1+1) x3

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. In the Hole Front Squat: 5×5 (10 second descent on the last rep)

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Chin ups x 10 

Friday, May 11, 2018- Week Eight- Day Five

1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 

2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 

3. Box Squats: 3×10

4. Snatch Pull: 3×3

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Barbell Russian Steps ups x 7 each leg. Keep these light and explosive.

Supinated Grip Strict Pull Ups x 5-10

Wednesday, May 9, 2018- Week Eight- Day Three

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy.

2. Power Clean + Jerk: (1+1) x 4 working sets. 

3. Back Squat: 5,3,1,5,3,1. Work up and then back down and then back up. 

4. 3 sets:

Strict DB High Pull x 10

DB incline bench x 10

Push ups  x 10

Single Arm DB Row x 10/ Arm

3 sets: 

Russian Twists x 30

KB Side Bends x 20 each side

Roll To CandleStick x 8