Weightlifting WODs

  • Weightlifting Week of 3.20.17 – Training Week 3 of 6
    Monday

    Warm Up
    Partner Med Ball Warm-up
    +
    Empty bar:
    Tall Snatch

    WOD
    A. Hang Snatch above knee – heavy 1 in 15 minutes
    B. Overhead Squat – heavy 1 in 15 minutes
    C. Back Squat – 90% x 1 x 1

    Recovery
    Couch Stretch x 90 seconds RL

    Wednesday

    Warm Up
    10 RL Cherry Pickers
    5 Push-up to Downward Dog
    10 Med Ball Slams
    X 2 sets
    +
    Empty bar:
    Tall Clean
    Jerk Balance

    WOD
    A. Hang Clean above knee – heavy 1 in 15 minutes
    B. Jerk (from rack) – heavy 1 in 15 minutes
    C. Front Squat – 90% x 1 x 1

    Recovery
    Prone Blackburns x 20 total

    Thursday

    Warm Up
    10 Empty Bar RDL
    10 Slow PVC Passthroughs
    10 RL Duck Walk
    X 2 sets

    WOD
    A. Hang Power Snatch – 80% x 2 x 3
    B. Snatch Balance – 3, 3, 3, 3, 3; ramp up to heavier than last week
    C. Hang Power Clean – 80% x 2 x 3

    Recovery
    Lying Hamstring PNF x 2 min RL

    Saturday

    Warm Up
    10 Scap Pull-ups
    10 Scap Push-ups
    10 Banded Good Mornings
    X 2 sets

    WOD
    A. Bench Press – 5-10# heavier than last week x 4 reps x 3 sets
    B. Deadlift – 80% x 4 reps x 3 sets
    +
    For time:
    Versa Climber 1000 feet

    Recovery
    Lifter’s Choice