Weightlifter WOD

Wednesday- October 18, 2017- Week Four- Day Three

1. Snatch Push Press: 4×3

2. Power Snatch+ OHS+ Snatch Balance (1+1+1)x 5. Move up in weight each set. Keep this light and snappy.

3. Front Squat: 5×5. Move up in weight each set, or pick a medium, heavy weight and hit for all 5 sets.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 17,2017- Week Four- Day Two

1. Muscle Clean + Strict Press (3+3)x 4

2. Clean Pull + Clean+ Jerk: (1+2+1)x 2, (1+1+1) x 3 sets. Move up in weight each set.

3. Push Press: Take 5 sets or less to work up to a heavy set of 3.

4. Clean Pulls: 3×3 with 100% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Supinated Grip Bent Over Barbell Row x 10

Monday- October 16, 2017- Week Four- Day One

To all my friends overseas, I apologize for the delay in post. My internet was down and I could not post any sooner! Thank you for your patience!

1. Muscle Snatch+Snatch Balance w/out a dip: (3+3)x3

2. Snatch Balance: 2×3,2×2,3×1 Work up in weight throughout the sets.

3. Snatch Pull+Snatch: (2+1)x3, (1+1)x 3 work up in weight each set.

4. Back Squat: 5×2. Work up to a heavy double.

5. 3 sets:

15 lat pull downs

100’ two arm DB overhead carry

Hollow Hold: 30-60 sec

*this is not for time… the focus is on quality of movement

Friday- October 13, 2017- Week Three- Day Five

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

*Hang in there, this is the last week of doing this (for now!)

1. Pause Tempo Snatch: 3×3

*Pause 1” off the floor, below the knee, above the knee, mid thigh, power position. Hold for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now is the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

Seated DB Shoulder Press: 10 reps

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 8 each leg. 3 seconds down, 1 second pause at the bottom.

 

100’ heavy sandbag bear hug carry.

Wednesday- October 11, 2017- Week Three- Day Three

1. Snatch Pull+Power Snatch+ Snatch: 2x (3+1+1), 2x(2+1+1), 2x(1+1+1). *On the snatch pull, focus on leg drive. On the power snatch, focus on speed and fast hands and feet. One the snatch, focus on feeling the same speed as you felt on the power snatch.

2. Clean from blocks (or hang clean)+ Jerk: 2x (1+ 3), 2x (1+2), 2x (1+1). *Take small jumps and work on consistency in the jerk. When you’re cleaning from the blocks, make sure you’re not sitting too far back on your heels in the start. The blocks should be set up so that the bar sits right above your knees.

3. Pause Front Squat+ Front Squat: 5x (2+1). Try and go heavier than last week.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 10,2017- Week Three- Day Two

1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Front Squat+ Strict Press in Front Squat position: (3+3+3+3)x 3 sets. *This should be light! It’s a great warm up! Focus in on technique and hit PERFECT positions.

2. Clean Pull + Clean+ Front Squat+ Jerk: 5 sets. Move up in weight each set. Don’t start counting sets until you got to 60%.

3. Push Press: Take 5 sets or less to work up to a heavy set of 5.

4. Clean Pulls: 3×3 with 95% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Bent Over Barbell Row x15