Weightlifter WOD

Tuesday, April 2, 2019-Week Seven- Day Two

2 sets:

Bottoms Up KB OH Walking Lunge + Press in lunge x 10 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each. Hold each position for 2 seconds. 

Push Press: 8, 6, 4, 2, 10, 10

Split Jerk: Work up to a heavy single and hit for 2 sets. 

Clean from 1” off floor (go from the top down) + Clean + Jerk: (1+2+1) x 2, (1+1+1) x 3 sets.

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

Monday, April 1, 2019- Week Seven- Day One

3 Sets:

Single Arm DB Hang Clean and Jerk x 10 (5/5) (50/35) 

DB Incline Face Down Y Arm Raises On bench x 10 (thumbs up)

KB Turkish Get Up x 5 each arm

Back Squat @ Tempo: 4×4 (3 Seconds down, 1 second hold in the bottom)

Back Squat: 1×15 as fast as possible. 55-60% of whatever weight you used above. 

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

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

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 2 working sets. 

*increase the weight as you move through the 5 sets above.

Snatch: 3 singles

3 sets: 

Chin Up + Knee Raise at top of Chin Up x (1+2) x 5

Ring Dip with Knee Raise at top of dip x (1+1) x 5. 

Chinese Planks x 45 sec

March 29,2019-Week Six- 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

HEAVY Jerk Dips: 3×3 @ 30# more than your best jerk. 

Rack Jerk: 3,3,2,2,1,1,1

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. 

March 27, 2019-Week Six- Day Three

3 sets:

7 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 (4+4) 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+3) x 5 sets. 

Single arm DB Bench Press: 5,3,1,5,3,1,10. 

March 26, 2019-Week Six- Day Two

2 sets:

DB OH Walking Lunge + press x 10 steps. *At the bottom of each lunge, do press. 

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

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

Then-

Push Press: 8,6,5,4,3

Push Jerk + Jerk: (2+1) x 4 working sets.

Clean deadlift+ Mid Knee Clean + Clean Deadlift+ Clean+ Jerk: 3 working sets 

Clean and jerk: 4 singles 

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

Monday, March 25, 2019-Week Six- Day One

3 Sets:

DB Thrusters x 5 (70/50) 

DB Single Arm Bench Press while in Hollow Rock Hold x 5 each arm

KB Windmill x 5 each arm

Then-

Back Squat @ Tempo: 4×5 (4 seconds down and explode up). Build in weight each set and work to a challenging weight, but not a weight you would fail. 

Snatch push press: 3×4

Snatch Balance + OHS: (2+2) x 2, (1+1) x 3.

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

Snatch: 4×2. Work to a challenging double. 

3 sets: 

Chin Ups x 10

Ring Dip + Knee Up (1+1) x 7 

Chinese Planks x 45 sec

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.