Weightlifter WOD

Monday, May 20, 2019-Week Two- Day One


3 sets:

Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom. 

Single Arm DB Row on paralette x 10 each arm

Glute Bridge DB Floor Press x 10

Then:

Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets. 

Snatch Balance: Work up to a heavy single for the day. 

Snatch Deadlift + Hang Snatch + Snatch: (1+1+1) x 3 sets

Snatch Deadlift + Snatch: (1+1) x 2 sets

Snatch: 2 singles

In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 5. Work up to a challenging set.

*in between sets perform 30 sec hollow hold. 

Friday, May 17 – Week 1 – Day 5

3 sets:

Wall sit DB Strict Press
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)

Then

Snatch Balance: 3,3,2,2,2,1,1. Work up to a challenging weight.

Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.

Snatches from Blocks (bar should be right above the knee): 5×3

Snatch Deadlift: 3×3 @ 100% of best snatch

Wednesday, May 15, 2019- Week One- Day Three

3 sets: 

Kneeling box jump x 5 *start on your knees and jump up into a quarter squat and then jump up onto a box

Single Leg KB Deadlifts x 10 each leg

KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. 

Power Snatch x 3 reps x 5 sets. (2”,4”,6”.)  Land each rep a little lower. 

Power Clean + Push Jerk

Pause Front Squat + Front Squat (2+2) x 5

Tuesday, May 14, 2019-Week One- Day Two


3 sets:

DB Russian Step Ups x 8 each leg

Single Arm Ring Rows x 10 each arm

KB Dead Bug x 20 reps (lay on back and hold kettlebells above you while performing dead bugs)

Push Press: Work up to a heavy double and then take 65% of that double and hit for 2 sets of 10. 

Clean Deadlift + Hang Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets. 

Clean Deadlifts Standing on 2” Riser: 3×4. No Straps and No Mixed grip! 

Monday, May 13,2019-Week One- Day One

3 sets:

Tempo Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom. 

Single Arm DB Row on paralette x 10 each arm

Glute Bridge DB Floor Press x 10

Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 5

Snatch Deadlift + High Hang Snatch + Below The Knee Snatch + Snatch (1+1+1+1) x 3

Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 2

Snatch: 3 singles

In The Hole Front Squats: 5×3. Work up to a challenging set of three. 

*in between sets perform 30 sec hollow hold. 

Friday, May 10, 2019-Week Twelve- Day Five


2 sets:

Single Leg Box Jump x 5 each leg (jump off one foot, land on two)

RDL x 5 HEAVY

Rotational Wall Ball Throws x 10 each side

Then:

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): 3×2

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

Power Clean+ Push Jerk+ Jerk (1+1) x 5. Medium weight. 

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