Weightlifting WODs

  • Weightlifting Week of 6.19.17 – Training Week 3 of 6
    Monday

    Warm Up
    5 RL Instep Mountain Climbers
    10 Banded Overhead Pull Apart
    10 Banded Pull Apart to Chest
    15 RL Leg Swings
    X 2 sets

    WOD
    A. 1 Chinese Style Hang Snatch Pull above knee + 1 Hang Snatch above knee – 85% x 3 sets
    B. Pause Clean & Jerk – 85% x 1 x 2
    C. Back Squat – 6, 4, 2, 6, 4, 2; waveload, first set at 70%

    Recovery
    Brettzel x 1-2 min RL

    Wednesday

    Warm Up
    5 RL Forwards & Backwards Kneeling Hip Rotations
    10 Kettlebell RDLs
    5 RL Sidewinder Passthroughs
    X 2 sets

    WOD
    A. Pause Snatch – 85% x 1 x 2
    B. 1 Chinese Style Hang Clean Pull above knee + 1 Hang Clean above knee – 85% x 3 sets
    C. Push Jerk + Jerk – 80% x 3 sets

    Recovery
    Banded Overhead Stretch x 1-2 min RL

    Thursday

    Warm Up
    5 RL Instep Mountain Climbers
    10 Banded Overhead Pull Apart
    10 Banded Pull Apart to Chest
    15 RL Leg Swings
    X 2 sets

    WOD
    A. Snatch – 85% x 1 x 3
    B. Chinese Style Snatch Pull – 95% x 2 x 5
    C. Back Squat – 3, 2, 1, 3, 2, 1; same weights as Monday

    Recovery
    Brettzel x 1-2 min RL

    Saturday

    Warm Up
    5 RL Forwards & Backwards Kneeling Hip Rotations
    10 Kettlebell RDLs
    5 RL Sidewinder Passthroughs
    X 2 sets

    WOD
    A. Clean & Jerk – 80% x 1 x 3
    B. Chinese Style Clean Pull – 85% x 2 x 5
    +
    4 rounds:
    10 Ab Wheel Roll Outs
    100 feet Versa Climber

    Recovery
    Athlete’s Choice