WOD

Monday, April 15, 2019-Week Nine- Day One


3 Sets:

Single Arm KB Deadlift x 14 (7/7)

Single Arm DB Rotational Muscle Clean (5/5) (DB starts on outside of left foot, right arm reaches down and muscle cleans to right shoulder)

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)

Then:

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

Snatch Push Press + Snatch Balance + OHS: (3+2+1)x 3, (2+1+1) x3

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 4 working sets. 

Snatch: 3 singles.

3 sets: 

Weighted Pull Up + Knee Up x 10 (1+1 for ten reps)

Banded Push Ups x 10 

Weighted Ab Mat Sit ups x 20

Friday, April 12, 2019-Week Eight- Day Five

2 sets:

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

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)

-Then:

Pause Snatch Balance (pause for 3 seconds in the bottom): 5×1

Power Clean+ Push Jerk (1+1) x 4

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

Friday, April 5, 2019- Week Seven- 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!)

Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1

Jerk Dip + Jerk: (2+1) x 5 working sets.

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

KB Front Rack Step Ups x 8 each leg

Supinated Grip Pendlay Rows x 10

KB Side Bends x 25 each side