Weightlifter WOD

Monday, July 23, 2018- Week Seven- Day One

Snatch Balance without a dip + Zotts Press (3+3)x 3

Snatch Balance: 3,3,2,2,2,1,1

Muscle Snatch: 2×3,3×2,3×1

Hang Snatch High Pull + Hang Snatch+ Snatch: (2+1+1) x 3, (1+1+1) x 3

Chain or Banded Back Squat with no shoes or flat shoes (to provide a different stimulus. Widen your stance slightly if you need to and try and stay on the heels a little more than normal to load the hamstrings and glutes) : 5×4

Wednesday, July 18, 2018- Week Six- Day Three


3 sets:

Sumo deadlifts x 5. Heavy

Banded Barbell Hip Bridges x 10

Strict Chin ups x 5-10. Use a band if needed. Slow and controlled tempo.

3 sets:

Floor DB Bench x10. Slow and controlled. Elbows at 45 degree angle. 

1 arm DB Row x6-8 each arm. Slow and controlled. Hold at the top of each rep for 2 seconds. 

Alternating Single Leg Toe To bar x 10

5 sets: 

3 max vertical jumps while holding dumbbells 

50m Prowler Sprint

rest 90 seconds

Tuesday, July 17, 2018- Week Six- Day Two

Full Grip Front Squat Straight Into Press (yes, I’m having you do a thruster. This will help you stay balance as you explode out of your squat): 4×3. Work up in weight each set. You can reset before each rep. 

Clean and jerk: 3,3,2,2,2,1

Clean Pull: 3×5

Front Rack KB Hold: 3×60 seconds. Elbows must be below the shoulders and hands must be touching. BRACE!