WOD

Monday, April 29, 2019-Week Eleven- Day One

3 Sets:

DB Hang Clean and Jerk + OH Lunge (50/35) (1+1 (each leg)) x 5 reps. 

Chin Up + Knee Raise at top of Chin Up x (1+2) x 5-10reps.5 if you’re not so proficient, 10 if you are

Single Arm Form Arm Plank x 30 sec each side. 

Then:

Back Squat @ Tempo: 4×4 (3 Seconds down, 3 second hold in the bottom)

Back Squat: 1×20 as fast as possible. 60% of whatever weight you used above. 

Snatch Balance + OHS: (3+1) x 3, (2+1) x 3.

Snatch High Pull + Snatch + Snatch DL + Snatch: 5 working sets. 

Snatch: Three singles. 

Friday, April 26, 2019-Week Ten- Day Five


2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Tall Box Jumps x 5 (OR junkyard dog warm up!)

Then:

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

Jerk Dip + Jerk: (1+1) x 5

Clean Deadlift on 2” riser: 3×3 @ HEAVY load.

3 sets:

Bulgarian Split Squats x 8 each leg

Pendlay Rows x 10

Side Plank x 30 sec each side. 

Wednesday, April 24, 2019-Week Ten- Day Three


3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Single Arm Ring Row Hold x 20 reps

*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Then:

Strict Muscle Snatch + Vertical Jump with Barbell (3+3) x 3 sets

Pause Snatch from below knee (Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

Back Squat + Front Squat (3+2) x 5 sets. 

DB Bench Press: 5,3,1,5,3,1,10. In between sets, perform 5-10 push ups as fast as you can (10 if you’re really good at push ups, 5 if you’re not).

Tuesday, April 23, 2019-Week Ten- Day Two


2 sets:

DB OH Walking Lunge x 20 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Strict Press: + Push Press: (2+3)x 3.

Push Jerk + Jerk: (2+1) x 3 working sets.

2 Position Clean + Jerk: (1” off Floor+ Floor) : 5 working sets. 

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Monday, April 22, 2019 – Week Ten – Day One

3 Sets:

Single Arm DB Thrusters x 5 (50/35) 

KB Upside Down Single Arm Press x 10 reps per arm

KB Windmill x 5 each arm

Then:

Back Squat @ Tempo: 3×5 (3 seconds down and explode up)

Back Squat: 3,2,1. Heavy for the day.

Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3.

Snatch + Clean + Snatch High Pull + Snatch: (1+1+1+1) x 3 

Snatch High Pull + Snatch (1+1) x 3

*increase the weight as you move through the 5 sets above.

3 sets: 

Pull Up Negatives x 5 (pull up or jump up and descend down to a full hang in 5 seconds)

Push ups x max reps in 30 seconds. 

Chinese Planks x 45 sec

Friday, April 19, 2019- Week Nine- Day Five


Muscle Cleans + Tall Cleans (3+3) x 3

Pause Snatch Balance + OHS (2+1) x 3, (1+1) x 2. Pause for three seconds in the bottom. 

HEAVY Jerk Dips: 3×3 @ 25# more than your best jerk. 

Rack Jerk: 3,3,2,2,1,1,1

3 sets:

Bulgarian Split Squats x 8 each leg

Supinated Grip Barbell Row x 10 (Pause at the top for 1 second)

Side Plank Leg Lift x 10 leg lifts each leg.