Weightlifter WOD

Friday, March 23, 2018- Week One- Day Five

1. Snatch Balance: 5×2 Move up in weight each set.

2. Pause (in receive) Snatch Off Blocks: 3,3,2,2,1,1. Bar should sit right above knee. Weight mid foot (not on heels!!) , shoulders over toes. Pause in the receive for 3 seconds on each rep.  Keep these relatively light and work on balance through your feet in your set up.

3. High Hang Clean + Push Press + Clean from Below The knee + Push Jerk + Clean + Jerk (1+1+1+1+1+1) x 3 working sets. Pick a lighter weight and just work focus through the whole complex.

Tuesday, March 20, 2018- Week One- Day Two

1. Muscle Clean + Behind the Neck Jerk Balance + Press In Split (3+3+3) x 3

2. Clean Lift Off to Below Knee + Pause Clean (pause in receive for 3 seconds) + Push Jerk+ Jerk (1+1+1+1) x 3 sets. Pick a medium light weight and hit for all 3 sets. This is a long complex, so our focus is on perfect positioning.. not load.

3. Clean and jerk: 4×1. Start at the weight you ended with on the complex and move up in weight each set.

4. Snatch Pull at 2” deficit: 5×3

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 15

Monday, March 19, 2018- Week One- Day One

* This cycle we are going to be focusing on getting SUPER strong and confident in our receiving positions for the snatch and clean and jerk. There will be lots of pausing in the bottom of the lifts to work stability and the need for proper timing. Let’s have some fun and get SUPER strong! 

1. Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Pause Snatch Drop (pause in bottom for 3 sec): (3+3+2+1) x 3

2. Pause Snatch Balance + Pause OHS + Snatch Balance (1+1+1) x 3 working sets. Pause for 3 seconds in the bottom of the first snatch balance the overhead squat. Pick a medium weight and hit for all 3 sets.

3. Pause Snatch: 2×3, 4×2. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set.

4. In the Hole Front Squat: 3×5. Work up to a medium weight and hit for all three sets. 5 second descent on the last rep.

5. 3 sets:

Back Extensions (not hip extensions!)x10

Side Plank (forearm) lifts x20 each side

Friday, March 16, 2018- Week Eight- Day Five

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet.

2. Power Snatch + Snatch (2+1) x 3 working sets at a medium light weight.

3. Rack Jerk or Jerk of Blocks: Work to a heavy single in 5 sets .

4. 2” Deficit Snatch Deadlifts: 3×3 @ 90% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total

Wednesday, March 14, 2018- Week Eight- Day Three

Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 3. Stay light!

3 sets of:

Back Squat x 10 Medium, Light load

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

And then 3 sets of:

Back Rack Reverse Lunge into step up x 20 (10 each leg)

rest 60 sec

DB Bench Press (palms facing each other) x 20

rest 2 min

And then 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min