Weightlifter WOD

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. 

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. 

Wednesday, April 17, 2019-Week Nine- Day Three


3 sets:

Bear Crawl with Bumper Plate on Back x 50ft.

100m DB Farmers Carry (HEAVY)

Hollow Hold DB Bench x 10. In hollow position, do DB bench

Then:

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

Pause Mid Knee Snatch (Pause at mid knee and pause in receive) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 2 sets, (1+1) x 3. 

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

Seated DB Rotational Press x 10 (palms facing you at bottom, palms facing away from you at the top). 

Tuesday, April 16, 2019-Week Nine- Day Two


3 sets:

Single Arm KB Waiter Hold Step ups x 8 each leg

Resistance Dead Bugs x 10

Banded Hip Bridges x 10

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

Then:

Jerk Dip + Push Jerk + Jerk Dip+ Jerk: (1+1+1+1) x 4 working sets.

Clean from 1” off floor: 5×2. 1 rep going from top down, one rep going from floor. 

Snatch Deadlift on 2” Riser: 3×4 @ heavy load. 

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