Weightlifter WOD

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 

Wednesday, April 3, 2019-Week Seven- Day Three

3 sets:

Hand Stand Hold Shoulder Tap x 20 taps

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

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.

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

Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS: (2+1) x 3 sets, (1+1) x 4 sets. 

Back Squat + Front Squat (4+2) x 3 working sets. 

DB Bench Press: 5,3,1,5,3,1,10. 

Perform 5 strict chin ups and 20 jack knives in between bench press sets.