WOD

Friday, March 22, 2019-Week Five- Day Five

2 sets:

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

Then:

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

Strict Pull ups x 10

Side Plank x 30 sec each side. 

Wednesday, March 20, 2019-Week Five- Day Three

3 sets:

6 Wall Walks

100m DB Farmers Carry (HEAVY)

Hollow Rocks x 15

Then:

Strict Muscle Snatch + Vertical Jump with Barbell (5+5) x 3 sets

Two Position Pause Hang Snatch (pause 1” off the floor and 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 (4+3) x 4 sets. 

Bench Press: 5,3,1,5,3,1,10,10. 

Tuesday, March 19, 2019-Week Five- Day Two

3 sets:

DB Russian Step ups x 8 each leg

Dead Bug Hold x 30 sec + Plank x 30 sec

Banded Hip Bridges x 10

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

Then:

Strict DB Press: Take 6 sets or less to establish a heavy set of 5.

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

Clean from 1” off floor: 4×3. Work from the top down. Make sure your initial deadlift off the ground is done with good technique!!

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

Monday, March 18, 2019-Week Five- Day One

3 Sets:

45 sec KB Front Rack Wall Sit March.

45 sec Nose to Wall Hand Stand Hold

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

Then:

Back Squat @ Tempo: 5×4 (4 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (2+2+2)x 3, (1+1+1) x2 sets.

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 3 working sets. 

Snatch: 2×3

3 sets: 

Weighted Pull Ups x 10

Ring Push Ups x 10

Weighted Ab Mat Sit ups x 20

Friday, March 15, 2019-Week Four- 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 5

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