Weightlifter WOD

March 8, 2019- Week Three- 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 3 seconds in the bottom): 3,2,2,2,1,1,1

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

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

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

3 sets:

KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

March 6,2019-Week Three- Day Three

3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

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): 3,3,2,2,2,1,1,1

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

Bench Press: 5,3,1,5,3,1,10. 

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

Tuesday, March 5, 2019-Week Three- Day Two

3 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 

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

Split Jerk: Work up to a heavy single and hit for 3 sets. 

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

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

Monday, March 4, 2019- Week Three- Day One

3 Sets:

DB Hang Clean and Jerk x 10 (50/35) 

DB Incline Face Down Arm Raises On bench x 10

KB Turkish Get Up x 5 each arm

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

Back Squat: 1×20 as fast as possible. 50% of whatever weight you used above. 

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

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.

3 sets: 

Chin Up + Knee Raise at top of Chin Up x (1+1) x 10

Ring Dip x 5-10. 5 if you’re not so proficient, 10 if you are.

Chinese Planks x 45 sec

Friday, March 1, 2019- Week Two- 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!)

Snatch Balance: 3,3,2,2,1,1,1

HEAVY Jerk Dips: 3×3 @ 25# 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. 

Wednesday February 28, 2019-Week Two- 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.

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 (4+2) x 5 sets. 

DB Bench Press: 5,3,1,5,3,1,10. 

Tuesday, February 26,2019-Week Two- 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+5)x 4.

Push Jerk + Jerk: (2+1) x 3 working sets.

2 Position Clean + Jerk: (Mid Knee + 1” off Floor) : 5 working sets. 

*Go from the floor each rep and pause at set position for 2 second before beginning your clean. 

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