Weightlifter WOD

THURSDAY-22 JUNE, 2017

WEIGHTLIFTING PROGRAM:

  1. tempo snatch pull: no pauses….take to 5th position and on the 6th position….snatch.  then back down taking 10 sec.  very, VERY, LIGHT WEIGHT.  NO MORE THAN 20-40% OF 1 RM.  X 6 SETS.
  2. clean pull+clean+jerk: 1+1+1 x 5 sets. easy weight.  you should feel rested, but i still want you to be ready for a new cycle next week.
  3. front squat: 3, 3, 3, 3, 3  medium weight.  maybe 50-60% of best clean.
  4. good mornings: light….to 45 degree angle.  3 sets x 5 reps.
  5. ab work.  your choice.

TUESDAY-20 JUNE, 2017

WEIGHTLIFTING PROGRAM:  get some light stretching and mobility work in before a active recovery workout.  today is not suppose to be hard…but i want something light.

  1. power snatch+ohs+snatch balance no dip: 1+1+1 x 5 sets with no more than 20-30% of 1 rm.
  2. power clean+front squat+jerk: 1+1+1 x 5 sets….with no more than 20-30% of 1 rm.
  3. front squat: 3, 3, 3, 3, 3.  light to medium weight.
  4. back squat: 2, 2, 2, 2, 2.  light weight.
  5. ab work. your choice.

MONDAY-19 JUNE, 2017

WEIGHTLIFTING PROGRAM: ACTIVE REST WEEK.

AFTER THE HEAVY MEEET LIKE CONDITIONS ON SATURDAY AS WELL AS THE WEEK OF 20 REP SQUATS YOU NEED A BIT OF ACTIVE RECOVERY. note i did not say rest….but active rest.

  1. snatch: take your new maxes hopefully that you had on saturday and work up to: 30%x3, 35%x3, 40%x3x4 sets.
  2. clean and jerk: same as snatch.
  3. any body building exercises you want to perform.  not heavy.  you are not required to do any.  i want you to recover this week.
  4. abs: 100 reps total.